Comparing Nutrients in 5 ounces California Red Kidney Beans VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	California Red Kidney Beans	Dried Beechnuts	Recommended Dietary Allowance
Energy	16% 468kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	36.5% 47.5g	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	93% 35.3g	NA	38g per day for Men 19-50 years
Protein	61.7% 34.5g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	74.6% 0.97mg	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	140% 558μg	40% 160μg	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	7.1% 6.38mg	24.4% 22mg	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	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

	California Red Kidney Beans	Dried Beechnuts	Recommended Dietary Allowance
Calcium	27.6% 276mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	106% 0.95mg	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	166% 13.3mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	82.6% 1.9mg	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	82% 574mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Dried Beechnuts:

• 5 ounces of California Red Kidney Beans have 1.7 times more Vitamin B1, 2.3 times more Vitamin B3 and 3.5 times more Vitamin B9 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.7 times more Vitamin B2, 1.7 times more Vitamin B6 and 3.4 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dried Beechnuts provide similar amounts of Vitamin B5 per five ounces.
• Both Raw California Red Kidney Beans as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Dried Beechnuts:

• 5 ounces of California Red Kidney Beans have 195 times more Calcium, 1.6 times more Copper, 3.8 times more Iron, more Magnesium, more Phosphorus, 1.5 times more Potassium and 7.1 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.3 times more Manganese and 3.5 times more Sodium than Raw California Red Kidney Beans.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 1.8 times more Carbohydrate and 3.9 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.7 times more Energy, 200 times more Fat, 158.9 times more Saturated Fat, 20.2 times more Omega 3 and 340.6 times more Omega 6 than Raw California Red Kidney Beans.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6