Comparing Nutrients in 1 pound Dried Beechnuts VS White Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
White Beans	27%	2%	71%

Macro Nutrients

	Dried Beechnuts	White Beans	Recommended Dietary Allowance
Energy	90% 2613kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	3.97% 3.86g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	210% 273g	130g per day for Men 19-50 years
Sugars	NA	13.2% 9.57g	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	181% 69g	38g per day for Men 19-50 years
Protein	50.2% 28g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	White Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	165% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	66.4% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	111% 1.44mg	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	128% 513μg	440% 1760μg	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	78% 70.3mg	0% 0mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	White Beans	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	109% 1089mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	496% 4.46mg	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	139% 11mg	592% 47.4mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	205% 862mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	354% 8.15mg	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	195% 1365mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	239% 8142mg	3400mg per day for Men 19-50 years
Selenium	NA	106% 58μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	0.81% 30g	1.4% 51.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS White Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Beechnuts vs White Beans:

• 1 pound of Dried Beechnuts has 2.5 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin C than White Beans.
• While 1 lb of Raw White Beans contains 1.4 times more Vitamin B1 and 3.4 times more Vitamin B9 than Dried Beechnuts.
• 1 pound of White Beans have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Raw White Beans have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs White Beans:

• 1 pound of Dried Beechnuts has 2.4 times more Sodium than White Beans.
• While 1 lb of Raw White Beans contains 240 times more Calcium, 1.5 times more Copper, 4.2 times more Iron, more Magnesium, 1.3 times more Manganese, more Phosphorus, 1.8 times more Potassium and 10.2 times more Zinc than Dried Beechnuts.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Beechnuts has 1.7 times more Energy, 58.8 times more Fat, 26.1 times more Saturated Fat, 10.2 times more Omega 3 and 92.9 times more Omega 6 than White Beans.
• While 1 lb of Raw White Beans contains 1.8 times more Carbohydrate and 3.8 times more Protein than Dried Beechnuts.
• 1 pound of White Beans provide inadequate amounts of Omega 6