Comparing Nutrients in 1 kilogram Dried Beechnuts VS Soybeans

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Soybeans	33%	40%	27%

Macro Nutrients

	Dried Beechnuts	Soybeans	Recommended Dietary Allowance
Energy	199% 5760kcal	154% 4460kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	206% 199g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	90% 29g	32g per day for Men 19-50 years
Omega 3	1063% 17g	831% 13.3g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	584% 99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	232% 302g	130g per day for Men 19-50 years
Sugars	NA	101% 73.3g	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	245% 93g	38g per day for Men 19-50 years
Protein	111% 62g	652% 365g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	728% 8.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	669% 8.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	101% 16.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	159% 7.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	290% 3.77mg	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	938% 3750μg	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	66.7% 60mg	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	56.7% 8.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	392% 470μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Soybeans	Recommended Dietary Allowance
Calcium	1% 10mg	277% 2770mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	1842% 16.6mg	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	1963% 157mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	667% 2800mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	1094% 25mg	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	1006% 7040mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	529% 17970mg	3400mg per day for Men 19-50 years
Selenium	NA	324% 178μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	445% 49mg	11mg per day for Men 19-50 years
Water	1.8% 66g	2.3% 85.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Soybeans per 1 kg

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

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

• 1 kilogram of Dried Beechnuts has 1.8 times more Vitamin B6 and 2.6 times more Vitamin C than Soybeans.
• While 1 kg of Raw Soybeans contains 2.9 times more Vitamin B1, 2.3 times more Vitamin B2, 1.9 times more Vitamin B3 and 3.3 times more Vitamin B9 than Dried Beechnuts.
• Both Dried Beechnuts and Soybeans provide similar amounts of Vitamin B5 per one kilogram.
• Both Dried Beechnuts as well as Raw Soybeans have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Soybeans:

• 1 kilogram of Dried Beechnuts has 19 times more Sodium than Soybeans.
• While 1 kg of Raw Soybeans contains 277 times more Calcium, 2.5 times more Copper, 6.4 times more Iron, more Magnesium, 1.9 times more Manganese, more Phosphorus, 1.8 times more Potassium and 13.6 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 1.3 times more Energy, 2.5 times more Fat, 2 times more Saturated Fat, 1.3 times more Omega 3 and 1.9 times more Omega 6 than Soybeans.
• While 1 kg of Raw Soybeans contains 5.9 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Soybeans offer comparable quantities of Carbohydrate per one kilogram.