Comparing Nutrients in 1 kilogram Soybeans VS Dried Beechnuts

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Soybeans	Dried Beechnuts	Recommended Dietary Allowance
Calcium	277% 2770mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	1842% 16.6mg	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	1963% 157mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	667% 2800mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	1094% 25mg	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	1006% 7040mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	529% 17970mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	324% 178μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	2.3% 85.4g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Soybeans VS Dried Beechnuts per 1 kg

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

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

Comparing minerals per 1 kilogram for Soybeans vs Dried Beechnuts:

• 1 kilogram of Soybeans has 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.
• While 1 kg of Dried Beechnuts contains 19 times more Sodium than Raw Soybeans.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Soybeans has 5.9 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 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 Raw Soybeans.
• Both Soybeans and Dried Beechnuts offer comparable quantities of Carbohydrate per one kilogram.