Comparing Nutrients in 5 ounces Dried Beechnuts VS Sesame Butter

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Sesame Butter	12%	73%	15%

Macro Nutrients

	Dried Beechnuts	Sesame Butter	Recommended Dietary Allowance
Energy	28% 816kcal	28.6% 831kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	74.3% 72g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	31.6% 10g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	34% 0.55g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	183% 31g	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	26.2% 34g	130g per day for Men 19-50 years
Sugars	NA	NA	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	20.5% 7.8g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	45.8% 25.6g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Sesame Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	59.4% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	1.47% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	89% 1.16mg	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	35.4% 142μg	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% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Sesame Butter	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	136% 1361mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	664% 5.97mg	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	340% 27.2mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	122% 513mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	157% 3.6mg	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	133% 934mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	24.3% 825mg	3400mg per day for Men 19-50 years
Selenium	NA	91% 50.3μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	0.061% 2.27g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Sesame Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Beechnuts versus 5 oz of Sesame Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Beechnuts vs Sesame Butter:

• 5 ounces of Dried Beechnuts have 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 17.8 times more Vitamin B5 and more Vitamin C than Sesame Butter.
• While 5 oz of Sesame Butter paste contain 7.6 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Sesame Butter provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Sesame Butter have insufficient amounts of Vitamin B5 and Vitamin C
• Both Dried Beechnuts as well as Sesame Butter paste have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Beechnuts vs Sesame Butter:

• 5 ounces of Dried Beechnuts have 1.7 times more Potassium and 3.2 times more Sodium than Sesame Butter.
• While 5 oz of Sesame Butter paste contain 960 times more Calcium, 6.3 times more Copper, 7.8 times more Iron, more Magnesium, 1.9 times more Manganese, more Phosphorus and 20.3 times more Zinc than Dried Beechnuts.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Beechnuts have 4.4 times more Omega 3 and 1.4 times more Carbohydrate than Sesame Butter.
• While 5 oz of Sesame Butter paste contain 2.9 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Sesame Butter offer comparable quantities of Energy, Fat, Saturated Fat and Omega 6 per five ounces.