Comparing Nutrients in 1 pound Dried Beechnuts VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Dried Beechnuts	Split Green Peas	Recommended Dietary Allowance
Energy	90% 2613kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	46.2% 0.74g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	215% 280g	130g per day for Men 19-50 years
Sugars	NA	19.6% 14.2g	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	0% 0g	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	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 12.2g	g per day for Men 19-50 years
Fiber	NA	265% 101g	38g per day for Men 19-50 years
Protein	50.2% 28g	187% 105g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Split Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	272% 3.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	87.3% 4.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	49% 0.64mg	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	17% 68μg	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	9.07% 8.16mg	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	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Split Green Peas	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	408% 3.67mg	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	268% 21.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	235% 5.4mg	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	0% 0mg	216% 1515mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	114% 3865mg	3400mg per day for Men 19-50 years
Selenium	NA	88.2% 48.5μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	144% 16mg	11mg per day for Men 19-50 years
Water	0.81% 30g	1.07% 39.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Split Green Peas per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Beechnuts vs Split Green Peas:

• 1 pound of Dried Beechnuts has 1.5 times more Vitamin B2, 4.9 times more Vitamin B6, 7.5 times more Vitamin B9 and 8.6 times more Vitamin C than Split Green Peas.
• While 1 lb of Raw Split Green Peas contains 2.4 times more Vitamin B1 and 4.1 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Split Green Peas provide similar amounts of Vitamin B5 per one pound.
• Both Dried Beechnuts as well as Raw Split Green Peas have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Split Green Peas:

• 1 pound of Dried Beechnuts has 7.6 times more Sodium than Split Green Peas.
• While 1 lb of Raw Split Green Peas contains 46 times more Calcium, 1.9 times more Iron, more Magnesium, more Phosphorus and 9.7 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Split Green Peas contain similar levels of Copper, Manganese and Potassium 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 1.6 times more Energy, 12.9 times more Fat, 14 times more Saturated Fat, 10.4 times more Omega 3 and 21.5 times more Omega 6 than Split Green Peas.
• While 1 lb of Raw Split Green Peas contains 1.8 times more Carbohydrate and 3.7 times more Protein than Dried Beechnuts.