Comparing Nutrients in 14 ounces Dried Beechnuts VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Dried Beechnuts	Canned Kidney Beans	Recommended Dietary Allowance
Energy	79% 2286kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	429% 73g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	NA	10% 7.34g	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	% 7.34g	g per day for Men 19-50 years
Fiber	NA	45% 17g	38g per day for Men 19-50 years
Protein	44% 24.6g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	22.6% 0.29mg	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	112% 448μg	35.7% 143μg	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	68.4% 61.5mg	5.3% 4.76mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	59.5% 0.54mg	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	122% 9.76mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	29% 0.67mg	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	51% 357mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	NA	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.71% 26g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Beechnuts vs Canned Kidney Beans:

• Dried Beechnuts have 2.6 times more Vitamin B1, 7.3 times more Vitamin B2, 2.1 times more Vitamin B3, 6.7 times more Vitamin B5, 9.2 times more Vitamin B6, 3.1 times more Vitamin B9 and 12.9 times more Vitamin C than Canned All Types Kidney Beans.
• Both Dried Beechnuts as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Dried Beechnuts vs Canned Kidney Beans:

• Dried Beechnuts have 5 times more Copper, 2.1 times more Iron, 8 times more Manganese and 4.3 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 34 times more Calcium, more Magnesium, more Phosphorus, 7.8 times more Sodium, 1.3 times more Zinc and 11.8 times more Water than Dried Beechnuts.

Comparison of macro-nutrients per 14 ounces:

• Dried Beechnuts have 6.9 times more Energy, 83.3 times more Fat, 40.6 times more Saturated Fat, 20.7 times more Omega 3, 173.5 times more Omega 6 and 2.3 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Dried Beechnuts and Canned All Types Kidney Beans have similar amounts of Protein per 14 oz.
• Both Dried Beechnuts as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.