Comparing Nutrients in 7 ounces Shelf Stable Unsweetened Almond Milk VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Shelf Stable Unsweetened Almond Milk	10%	56%	34%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Shelf Stable Unsweetened Almond Milk	Dried Beechnuts	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2% 2.6g	51% 66.5g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	NA	38g per day for Men 19-50 years
Protein	1.4% 0.79g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.87% 0.14mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.4% 0.02mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	104% 1.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.75% 2.02μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.5% 2μg	56% 224μg	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	0% 0mg	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	13.6% 81.4IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	83.7% 12.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shelf Stable Unsweetened Almond Milk	Dried Beechnuts	Recommended Dietary Allowance
Calcium	36.5% 365mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	148% 1.33mg	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	6.95% 0.56mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	116% 2.66mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.55% 18mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	5.18% 192g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Shelf Stable Unsweetened Almond Milk VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Shelf Stable Unsweetened Almond Milk versus 7 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Shelf Stable Unsweetened Almond Milk vs Dried Beechnuts:

• 7 oz of Dried Beechnuts contain more Vitamin B1, 37.1 times more Vitamin B2, 12.5 times more Vitamin B3, 92.5 times more Vitamin B5, more Vitamin B6, 113 times more Vitamin B9 and more Vitamin C than Shelf Stable Unsweetened Almond Milk.
• 7 ounces of Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Shelf Stable Unsweetened Almond Milk as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Shelf Stable Unsweetened Almond Milk vs Dried Beechnuts:

• 7 ounces of Shelf Stable Unsweetened Almond Milk have 184 times more Calcium, 1.9 times more Sodium and 14.6 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 33.5 times more Copper, 8.8 times more Iron, 33.5 times more Manganese, 15.2 times more Potassium and 6 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• 7 ounces of Shelf Stable Unsweetened Almond Milk lack sufficient amounts of Manganese, Potassium and Zinc
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium
• Both Shelf Stable Unsweetened Almond Milk as well as Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 38.4 times more Energy, 52.1 times more Fat, 71.5 times more Saturated Fat, more Omega 3, 73 times more Omega 6, 25.6 times more Carbohydrate and 15.5 times more Protein than Shelf Stable Unsweetened Almond Milk.
• 7 ounces of Shelf Stable Unsweetened Almond Milk provide inadequate amounts of Energy, Omega 3, Omega 6, Carbohydrate and Protein