Comparing Nutrients in 7 ounces Plain Almond Butter with Salt VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter with Salt	13%	76%	11%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Plain Almond Butter with Salt	Dried Beechnuts	Recommended Dietary Allowance
Energy	42% 1218kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	40.6% 13g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	159% 27g	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	28.7% 37.3g	51% 66.5g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	53.8% 20.4g	NA	38g per day for Men 19-50 years
Protein	74.3% 41.6g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter with Salt	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	6.8% 0.081mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.26mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	104% 1.36mg	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	26.3% 105μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	320% 48mg	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

	Plain Almond Butter with Salt	Dried Beechnuts	Recommended Dietary Allowance
Calcium	69% 689mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	206% 1.85mg	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	86.6% 6.93mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	116% 2.66mg	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	144% 1008mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	43.7% 1484mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	NA	55μg per day for Men 19-50 years
Sodium	30% 450mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	59.4% 6.53mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.088% 3.25g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Almond Butter with Salt VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Plain Almond Butter with Salt 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 Plain Almond Butter with Salt vs Dried Beechnuts:

• 7 ounces of Plain Almond Butter with Salt have 2.5 times more Vitamin B2 and 3.6 times more Vitamin B3 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 7.4 times more Vitamin B1, 2.9 times more Vitamin B5, 6.6 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Plain Almond Butter with Salt.
• 7 ounces of Plain Almond Butter with Salt have insufficient amounts of Vitamin C
• Both Plain Almond Butter with Salt as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Plain Almond Butter with Salt vs Dried Beechnuts:

• 7 ounces of Plain Almond Butter with Salt have 347 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, more Magnesium, 1.6 times more Manganese, more Phosphorus, 6 times more Sodium and 9.1 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.4 times more Potassium than Plain Almond Butter with Salt.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Plain Almond Butter with Salt have 3.4 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 242.9 times more Omega 3, 1.4 times more Omega 6 and 1.8 times more Carbohydrate than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and Dried Beechnuts offer comparable quantities of Energy, Fat and Saturated Fat per seven ounces.
• 7 ounces of Plain Almond Butter with Salt provide inadequate amounts of Omega 3