Comparing Nutrients in 5 ounces Dried Beechnuts VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Almond paste	8%	52%	40%

Macro Nutrients

	Dried Beechnuts	Almond paste	Recommended Dietary Allowance
Energy	28% 816kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.5g	52% 67.8g	130g per day for Men 19-50 years
Sugars	NA	71% 51.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	18% 6.8g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	40% 160μg	26% 103μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24.4% 22mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Almond paste	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	71.5% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	43.6% 3.5mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	52.8% 1.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	0% 0mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Beechnuts vs Almond paste:

• Dried Beechnuts have 3.7 times more Vitamin B1, 8.2 times more Vitamin B5, 19 times more Vitamin B6, 1.5 times more Vitamin B9 and 155 times more Vitamin C than Almond paste.
• While Almond paste contains 1.6 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Almond paste have similar amounts of Vitamin B2 per 5 oz.
• Both Dried Beechnuts as well as Almond paste have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Dried Beechnuts vs Almond paste:

• Dried Beechnuts have 1.5 times more Copper, 1.5 times more Iron, 1.6 times more Manganese, 3.2 times more Potassium and 4.2 times more Sodium than Almond paste.
• While Almond paste contains 172 times more Calcium, more Magnesium, more Phosphorus and 4.1 times more Zinc than Dried Beechnuts.

Comparison of macro-nutrients per 5 ounces:

• Dried Beechnuts have 1.3 times more Energy, 1.8 times more Fat, 2.2 times more Saturated Fat, 8.5 times more Omega 3 and 3.3 times more Omega 6 than Almond paste.
• While Almond paste contains 1.4 times more Carbohydrate and 1.5 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.