Comparing Nutrients in 1 pound Dried Beechnuts VS Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Mungo Beans	29%	4%	67%

Macro Nutrients

	Dried Beechnuts	Mungo Beans	Recommended Dietary Allowance
Energy	90% 2613kcal	53.3% 1547kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	7.67% 7.44g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	283% 4.53g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	1.92% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	206% 268g	130g per day for Men 19-50 years
Sugars	NA	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	NA	218% 83g	38g per day for Men 19-50 years
Protein	50.2% 28g	204% 114g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Mungo Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	88.6% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	41% 6.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	82% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	98% 1.27mg	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	245% 980μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Mungo Beans	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	494% 4.45mg	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	429% 34.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	288% 1211mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	301% 6.93mg	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	246% 1719mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	131% 4459mg	3400mg per day for Men 19-50 years
Selenium	NA	67.6% 37μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	138% 15mg	11mg per day for Men 19-50 years
Water	0.81% 30g	1.32% 49g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Mungo Beans per 1 lb

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

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

• 1 pound of Dried Beechnuts has 1.5 times more Vitamin B2, 2.4 times more Vitamin B6 and more Vitamin C than Mungo Beans.
• While 1 lb of Raw Mungo Beans contains 1.6 times more Vitamin B3 and 1.9 times more Vitamin B9 than Dried Beechnuts.
• Both Dried Beechnuts and Mungo Beans provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• 1 pound of Mungo Beans have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Raw Mungo Beans have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 lb of Raw Mungo Beans contains 138 times more Calcium, 1.5 times more Copper, 3.1 times more Iron, more Magnesium, more Phosphorus and 9.3 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Mungo Beans contain similar levels of Manganese, Potassium and Sodium per one pound.
• 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, 30.5 times more Fat, 50.2 times more Saturated Fat, 1.7 times more Omega 3 and 255.4 times more Omega 6 than Mungo Beans.
• While 1 lb of Raw Mungo Beans contains 1.8 times more Carbohydrate and 4.1 times more Protein than Dried Beechnuts.
• 1 pound of Mungo Beans provide inadequate amounts of Omega 6