Comparing Nutrients in 7 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	39.4% 1143kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	73% 95g	130g per day for Men 19-50 years
Sugars	NA	99% 72g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	22% 12.3g	32% 18g	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	50.3% 0.6mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	5.5% 0.071mg	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	56% 224μg	36.2% 145μg	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	34% 30.8mg	0.22% 0.2mg	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	179% 27mg	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	0.2% 2mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	100% 0.9mg	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	61% 4.9mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	74% 1.7mg	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	73% 512mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	NA	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Dried Beechnuts as well as Almond paste have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 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 7 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 7 oz.