Comparing Nutrients in 5 ounces Pink Beans VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Pink Beans	24%	3%	73%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Pink Beans	Dried Beechnuts	Recommended Dietary Allowance
Energy	16.8% 486kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	19.7% 0.31g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	4.2% 3.03g	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	47.4% 18g	NA	38g per day for Men 19-50 years
Protein	53% 29.7g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Pink 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	91% 1.1mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.8% 2.7mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.5% 0.75mg	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	164% 656μg	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	0% 0mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.73% 8.08μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pink Beans	Dried Beechnuts	Recommended Dietary Allowance
Calcium	18.4% 184mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	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	120% 9.6mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	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	84% 588mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	61% 2075mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	33.5% 18.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	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	0.39% 14.3g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Pink Beans VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Pink 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 Pink Beans vs Dried Beechnuts:

• 5 ounces of Pink Beans have 2.5 times more Vitamin B1, 2.2 times more Vitamin B3 and 4.1 times more Vitamin B9 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.9 times more Vitamin B2, 1.3 times more Vitamin B6 and more Vitamin C than Raw Pink Beans.
• Both Pink Beans and Dried Beechnuts provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Pink Beans have insufficient amounts of Vitamin C
• Both Raw Pink Beans as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Pink Beans vs Dried Beechnuts:

• 5 ounces of Pink Beans have 130 times more Calcium, 1.2 times more Copper, 2.8 times more Iron, more Magnesium, more Phosphorus, 1.4 times more Potassium and 7.1 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 4.8 times more Sodium than Raw Pink Beans.
• Both Pink Beans and Dried Beechnuts contain similar levels of Manganese per five ounces.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pink Beans have 1.9 times more Carbohydrate and 3.4 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.7 times more Energy, 44.2 times more Fat, 19.6 times more Saturated Fat, 7.7 times more Omega 3 and 69.4 times more Omega 6 than Raw Pink Beans.
• 5 ounces of Pink Beans provide inadequate amounts of Omega 6