Comparing Nutrients in 14 ounces Dried Beechnuts VS Canned low Salt Chickpeas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Canned low Salt Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Dried Beechnuts	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Energy	79% 2286kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	7.98% 7.74g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	2.53% 0.81g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	429% 73g	20% 3.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	41% 53.5g	130g per day for Men 19-50 years
Sugars	NA	14% 10.3g	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	46% 17.5g	38g per day for Men 19-50 years
Protein	44% 24.6g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	3.22% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	144% 1.88mg	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	25% 99μg	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	0.44% 0.4mg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	67.5% 0.61mg	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	61% 4.9mg	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	141% 3.25mg	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	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	NA	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	35% 524mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.71% 26g	8.43% 312g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Canned low Salt Chickpeas with Liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Beechnuts versus 14 oz of Canned low Salt Chickpeas with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Beechnuts vs Canned low Salt Chickpeas with Liquids:

• 14 ounces of Dried Beechnuts have 9.5 times more Vitamin B1, 24.7 times more Vitamin B2, 6.7 times more Vitamin B3, 3.1 times more Vitamin B5, 1.4 times more Vitamin B6, 4.5 times more Vitamin B9 and 155 times more Vitamin C than Canned low Salt Chickpeas with Liquids.
• 14 ounces of Canned low Salt Chickpeas with Liquids have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Dried Beechnuts as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Dried Beechnuts vs Canned low Salt Chickpeas with Liquids:

• 14 ounces of Dried Beechnuts have 4.4 times more Copper, 2 times more Iron, 1.6 times more Manganese and 7.1 times more Potassium than Canned low Salt Chickpeas with Liquids.
• While 14 oz of Canned Chickpeas Solids and Liquids low Salt contain 35 times more Calcium, more Magnesium, more Phosphorus, 3.5 times more Sodium, 1.9 times more Zinc and 11.9 times more Water than Dried Beechnuts.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Beechnuts have 6.5 times more Energy, 25.6 times more Fat, 28 times more Saturated Fat, 51.5 times more Omega 3, 21.7 times more Omega 6, 2.5 times more Carbohydrate and 1.3 times more Protein than Canned low Salt Chickpeas with Liquids.