Comparing Nutrients in 1 kilogram Dried Beechnuts VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Dried Beechnuts	Red Kidney Beans	Recommended Dietary Allowance
Energy	199% 5760kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	1063% 17g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	471% 613g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	111% 62g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	305% 3.97mg	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	283% 1130μg	985% 3940μg	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	172% 155mg	50% 45mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Red Kidney Beans	Recommended Dietary Allowance
Calcium	1% 10mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	308% 24.6mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	483% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	254% 28mg	11mg per day for Men 19-50 years
Water	1.8% 66g	3.18% 118g	3700g per day for Men 19-50 years

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

• Dried Beechnuts have 1.7 times more Vitamin B2, 1.7 times more Vitamin B6 and 3.4 times more Vitamin C than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2 times more Vitamin B1, 2.4 times more Vitamin B3 and 3.5 times more Vitamin B9 than Dried Beechnuts.
• Both Dried Beechnuts and Raw Red Kidney Beans have similar amounts of Vitamin B5 per 1 kg.
• Both Dried Beechnuts as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Red Kidney Beans:

• Dried Beechnuts have 1.2 times more Manganese and 3.2 times more Sodium than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 83 times more Calcium, 2.7 times more Iron, more Magnesium, more Phosphorus, 1.3 times more Potassium and 7.8 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Raw Red Kidney Beans have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Beechnuts have 1.7 times more Energy, 47.2 times more Fat, 37.1 times more Saturated Fat, 4.7 times more Omega 3 and 80.7 times more Omega 6 than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.8 times more Carbohydrate and 3.6 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.