Comparing Nutrients in 14 ounces Frozen Young Pinto Beans VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Pinto Beans	23%	3%	74%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Frozen Young Pinto Beans	Brazilnuts	Recommended Dietary Allowance
Energy	23.3% 675kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	200% 64g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.45% 0.42g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	36% 46.6g	130g per day for Men 19-50 years
Sugars	NA	12.8% 9.25g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 9.25g	g per day for Men 19-50 years
Fiber	59.5% 22.6g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	69.5% 39g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Pinto Beans	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	31% 0.4mg	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	49.6% 198μg	22% 87.3μg	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	4.4% 3.97mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	149% 22.4mg	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

	Frozen Young Pinto Beans	Brazilnuts	Recommended Dietary Allowance
Calcium	23% 230mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	43.2% 0.39mg	769% 6.9mg	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	149% 12mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	211% 4.85mg	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	66.3% 464mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	88.3% 3001mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	24.3% 365mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	146% 16mg	11mg per day for Men 19-50 years
Water	6% 221g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Young Pinto Beans VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Young Pinto Beans versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Young Pinto Beans vs Brazilnuts:

• 14 ounces of Frozen Young Pinto Beans have 3.4 times more Vitamin B2, 2.4 times more Vitamin B3, 1.6 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.3 times more Vitamin B9 than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.8 times more Vitamin B1 than Unprepared Frozen Young Pinto Beans.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Unprepared Frozen Young Pinto Beans as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Young Pinto Beans vs Brazilnuts:

• 14 ounces of Frozen Young Pinto Beans have 1.2 times more Iron and 30.7 times more Sodium than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 2.8 times more Calcium, 17.8 times more Copper, 6.3 times more Magnesium, 2.2 times more Manganese, 6.2 times more Phosphorus, 1278 times more Selenium and 5.3 times more Zinc than Unprepared Frozen Young Pinto Beans.
• Both Frozen Young Pinto Beans and Brazilnuts contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Young Pinto Beans have 5.2 times more Omega 3 and 2.8 times more Carbohydrate than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 3.9 times more Energy, 134.2 times more Fat, 264.5 times more Saturated Fat, 232 times more Omega 6, 1.3 times more Fiber and 1.5 times more Protein than Unprepared Frozen Young Pinto Beans.
• 14 ounces of Frozen Young Pinto Beans provide inadequate amounts of Omega 6