Comparing Nutrients in 300 calories Dried Beechnuts VS Boiled Navy Beans with Salt

Weight per 300 calories

• Dried Beechnuts: 52g
• Boiled Navy Beans with Salt: 214g

Dried Beechnuts have 4.1 times more energy per 100g than Boiled Navy Beans with Salt. It has very high energy density when compared to other foods. Boiled Navy Beans with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Boiled Navy Beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Boiled Navy Beans with Salt	23%	4%	73%

Macro Nutrients

	Dried Beechnuts	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	0.21% 0.069g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	56.3% 9.58g	0.87% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	43% 56g	130g per day for Men 19-50 years
Sugars	NA	1.1% 0.79g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	NA	59.2% 22.5g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.4% 0.36mg	22.7% 0.3mg	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	14.7% 59μg	75% 300μg	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	8.97% 8.07mg	2.14% 1.93mg	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	0.14% 0.021mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.07% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Calcium	0.052% 0.52mg	14.8% 148mg	1000mg per day for Men 19-50 years
Copper	38.8% 0.35mg	50% 0.45mg	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	16% 1.3mg	63.2% 5.06mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	49% 1.13mg	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	44% 309mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	24.5% 834mg	3400mg per day for Men 19-50 years
Selenium	NA	11.3% 6.2μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	3.7% 137g	3700g per day for Men 19-50 years

Dried Beechnuts VS Boiled Navy Beans With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Boiled Navy Beans with Salt?

Lets compare vitamin content per 300 calories of Dried Beechnuts vs Boiled Navy Beans with Salt:

• 300 calories of Dried Beechnuts have 1.4 times more Vitamin B2, 1.2 times more Vitamin B6 and 4.2 times more Vitamin C than Boiled Navy Beans with Salt.
• While 300 kcal of Boiled Navy Beans with Salt contain 3.2 times more Vitamin B1, 3 times more Vitamin B3 and 5.1 times more Vitamin B9 than Dried Beechnuts.
• Both Dried Beechnuts and Boiled Navy Beans with Salt provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin B3
• 300 calories of Boiled Navy Beans with Salt have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Boiled Navy Beans with Salt have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Dried Beechnuts vs Boiled Navy Beans with Salt:

• 300 kcal of Boiled Navy Beans with Salt contain 283.9 times more Calcium, 1.3 times more Copper, 3.9 times more Iron, more Magnesium, 1.6 times more Manganese, more Phosphorus, 1.6 times more Potassium, 25.7 times more Sodium and 11.8 times more Zinc than Dried Beechnuts.
• 300 calories of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Beechnuts have 19.6 times more Fat, 43.4 times more Saturated Fat, 4.6 times more Omega 3 and 64.8 times more Omega 6 than Boiled Navy Beans with Salt.
• While 300 kcal of Boiled Navy Beans with Salt contain 3.2 times more Carbohydrate and 5.5 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Boiled Navy Beans with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein
• 300 calories of Boiled Navy Beans with Salt provide inadequate amounts of Omega 6