Comparing Nutrients in 7 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	39.4% 1143kcal	40% 1163kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	104% 101g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	44% 14g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	47.8% 0.76g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	256% 43.4g	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	36.7% 47.7g	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	28.7% 11g	38g per day for Men 19-50 years
Protein	22% 12.3g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Sesame Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	2.06% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	125% 1.6mg	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	49.6% 198μg	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% 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	0.2% 2mg	191% 1905mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	929% 8.36mg	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	476% 38mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	171% 718mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	219% 5.04mg	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	187% 1308mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	NA	128% 70.4μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.086% 3.18g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Sesame Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Beechnuts versus 7 oz of Sesame Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Sesame Butter:

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Sesame Butter:

• 7 ounces of Dried Beechnuts have 1.7 times more Potassium and 3.2 times more Sodium than Sesame Butter.
• While 7 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.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Beechnuts have 4.4 times more Omega 3 and 1.4 times more Carbohydrate than Sesame Butter.
• While 7 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 seven ounces.