Comparing Nutrients in 1 kilogram Pink Beans VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Pink Beans	24%	3%	73%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Pink Beans	Dried Beechnuts	Recommended Dietary Allowance
Energy	118% 3430kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.3g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	9.13% 2.92g	179% 57g	32g per day for Men 19-50 years
Omega 3	139% 2.22g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.65g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	494% 642g	258% 335g	130g per day for Men 19-50 years
Sugars	29.5% 21.4g	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	334% 127g	NA	38g per day for Men 19-50 years
Protein	374% 210g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Pink 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	643% 7.7mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.92mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	199% 9.97mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	405% 5.27mg	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	1158% 4630μg	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	0% 0mg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.5% 57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pink Beans	Dried Beechnuts	Recommended Dietary Allowance
Calcium	130% 1300mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	900% 8.1mg	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	846% 67.7mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	433% 1820mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	598% 13.8mg	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	593% 4150mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	431% 14640mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	NA	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	2.7% 101g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Pink Beans VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Pink 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 Pink Beans vs Dried Beechnuts:

• 1 kilogram of Pink Beans has 2.5 times more Vitamin B1, 2.2 times more Vitamin B3 and 4.1 times more Vitamin B9 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.9 times more Vitamin B2, 1.3 times more Vitamin B6 and more Vitamin C than Raw Pink Beans.
• Both Pink Beans and Dried Beechnuts provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Pink Beans have insufficient amounts of Vitamin C
• Both Raw Pink Beans as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Pink Beans has 130 times more Calcium, 1.2 times more Copper, 2.8 times more Iron, more Magnesium, more Phosphorus, 1.4 times more Potassium and 7.1 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 4.8 times more Sodium than Raw Pink Beans.
• Both Pink 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 Pink Beans has 1.9 times more Carbohydrate and 3.4 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.7 times more Energy, 44.2 times more Fat, 19.6 times more Saturated Fat, 7.7 times more Omega 3 and 69.4 times more Omega 6 than Raw Pink Beans.
• 1 kilogram of Pink Beans provide inadequate amounts of Omega 6