Comparing Nutrients in 1 kilogram Dried Beechnuts VS Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Pinto Beans	25%	3%	72%

Macro Nutrients

	Dried Beechnuts	Pinto Beans	Recommended Dietary Allowance
Energy	199% 5760kcal	120% 3470kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	7.34% 2.35g	32g per day for Men 19-50 years
Omega 3	1063% 17g	148% 2.37g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	481% 626g	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	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	% 1.3g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	NA	408% 155g	38g per day for Men 19-50 years
Protein	111% 62g	383% 214g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Pinto 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	594% 7.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	163% 2.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	73.4% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	157% 7.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	365% 4.74mg	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	1313% 5250μg	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	70% 63mg	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	Pinto Beans	Recommended Dietary Allowance
Calcium	1% 10mg	113% 1130mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	992% 8.93mg	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	308% 24.6mg	634% 50.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	419% 1760mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	499% 11.5mg	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	587% 4110mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	410% 13930mg	3400mg per day for Men 19-50 years
Selenium	NA	507% 279μg	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	207% 23mg	11mg per day for Men 19-50 years
Water	1.8% 66g	3.06% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Pinto Beans per 1 kg

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

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

• 1 kilogram of Dried Beechnuts has 1.8 times more Vitamin B2, 1.4 times more Vitamin B6 and 2.5 times more Vitamin C than Pinto Beans.
• While 1 kg of Raw Pinto Beans contains 2.3 times more Vitamin B1, 1.3 times more Vitamin B3 and 4.6 times more Vitamin B9 than Dried Beechnuts.
• Both Dried Beechnuts and Pinto Beans provide similar amounts of Vitamin B5 per one kilogram.
• Both Dried Beechnuts as well as Raw Pinto Beans have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Dried Beechnuts has 3.2 times more Sodium than Pinto Beans.
• While 1 kg of Raw Pinto Beans contains 113 times more Calcium, 1.3 times more Copper, 2.1 times more Iron, more Magnesium, more Phosphorus, 1.4 times more Potassium and 6.3 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Pinto Beans 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 Dried Beechnuts has 1.7 times more Energy, 40.7 times more Fat, 24.3 times more Saturated Fat, 7.2 times more Omega 3 and 108.2 times more Omega 6 than Pinto Beans.
• While 1 kg of Raw Pinto Beans contains 1.9 times more Carbohydrate and 3.5 times more Protein than Dried Beechnuts.
• 1 kilogram of Pinto Beans provide inadequate amounts of Omega 6