Comparing Nutrients in 1 kilogram Dried Beechnuts VS Boiled Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Boiled Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Dried Beechnuts	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Energy	199% 5760kcal	38.3% 1110kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	11.4% 3.65g	32g per day for Men 19-50 years
Omega 3	1063% 17g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	50.6% 8.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	150% 195g	130g per day for Men 19-50 years
Sugars	NA	34.2% 25g	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	111% 42g	38g per day for Men 19-50 years
Protein	111% 62g	106% 59.6g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	292% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	135% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	40.8% 0.53mg	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	250% 1000μg	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	312% 281mg	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	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Calcium	1% 10mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	117% 1.05mg	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	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	196% 4.5mg	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	169% 1180mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	134% 4560mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	74.5% 8.2mg	11mg per day for Men 19-50 years
Water	1.8% 66g	19.4% 718g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Boiled Young Pigeonpeas per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Boiled Young Pigeonpeas:

• 1 kilogram of Dried Beechnuts has 2.2 times more Vitamin B2, 1.5 times more Vitamin B5 and 12.9 times more Vitamin B6 than Boiled Young Pigeonpeas.
• While 1 kg of Boiled and Drained Young Pigeonpeas contains 2.5 times more Vitamin B3 and 1.8 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts and Boiled Young Pigeonpeas provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• Both Dried Beechnuts as well as Boiled and Drained Young Pigeonpeas have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Boiled Young Pigeonpeas:

• 1 kilogram of Dried Beechnuts has 6.4 times more Copper, 1.6 times more Iron, 3 times more Manganese, 2.2 times more Potassium and 7.6 times more Sodium than Boiled Young Pigeonpeas.
• While 1 kg of Boiled and Drained Young Pigeonpeas contains 41 times more Calcium, more Magnesium, more Phosphorus and 2.3 times more Zinc than Dried Beechnuts.
• 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 5.2 times more Energy, 36.8 times more Fat, 15.7 times more Saturated Fat, 43.6 times more Omega 3, 21.4 times more Omega 6 and 1.7 times more Carbohydrate than Boiled Young Pigeonpeas.
• Both Dried Beechnuts and Boiled Young Pigeonpeas offer comparable quantities of Protein per one kilogram.