Comparing Nutrients in 1 kilogram French Beans VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
French Beans	22%	5%	73%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	French Beans	Dried Beechnuts	Recommended Dietary Allowance
Energy	118% 3430kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	21% 20g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	6.9% 2.2g	179% 57g	32g per day for Men 19-50 years
Omega 3	478% 7.65g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	493% 641g	258% 335g	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	663% 252g	NA	38g per day for Men 19-50 years
Protein	336% 188g	111% 62g	56g per day for Men 19-50 years

Vitamins

	French Beans	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	446% 5.35mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	170% 2.2mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 21mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	158% 7.9mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	308% 4mg	526% 6.84mg	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	998% 3990μg	283% 1130μg	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	51% 46mg	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	French Beans	Dried Beechnuts	Recommended Dietary Allowance
Calcium	186% 1860mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	489% 4.4mg	744% 6.7mg	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	425% 34mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	448% 1880mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	522% 12mg	583% 13.4mg	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	434% 3040mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	387% 13160mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	NA	55μg per day for Men 19-50 years
Sodium	12% 180mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	173% 19mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	2.9% 108g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: French Beans VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of French Beans versus 1 kg of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of French Beans vs Dried Beechnuts:

• 1 kilogram of French Beans has 1.8 times more Vitamin B1, 2.4 times more Vitamin B3 and 3.5 times more Vitamin B9 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.7 times more Vitamin B2, 1.7 times more Vitamin B6 and 3.4 times more Vitamin C than Raw French Beans.
• Both French Beans and Dried Beechnuts provide similar amounts of Vitamin B5 per one kilogram.
• Both Raw French Beans as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for French Beans vs Dried Beechnuts:

• 1 kilogram of French Beans has 186 times more Calcium, 1.4 times more Iron, more Magnesium, more Phosphorus, 1.3 times more Potassium and 5.3 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.5 times more Copper and 2.1 times more Sodium than Raw French Beans.
• Both French Beans and Dried Beechnuts contain similar levels of Manganese per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of French Beans has 1.9 times more Carbohydrate and 3 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.7 times more Energy, 24.8 times more Fat, 25.9 times more Saturated Fat, 2.2 times more Omega 3 and 41.6 times more Omega 6 than Raw French Beans.