Comparing Nutrients in 5 ounces Pinto Beans VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Pinto Beans	25%	3%	72%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Pinto Beans	Dried Beechnuts	Recommended Dietary Allowance
Energy	17% 492kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.74g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.2% 88.7g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	4.13% 3g	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	0% 0g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 2.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	NA	38g per day for Men 19-50 years
Protein	54.2% 30.4g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Pinto 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	84.2% 1mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.7% 0.67mg	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	186% 744μg	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	9.92% 8.93mg	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	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinto Beans	Dried Beechnuts	Recommended Dietary Allowance
Calcium	16% 160mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	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	90% 7.2mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	59.4% 249mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	70.8% 1.63mg	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	83.2% 583mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	58% 1975mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	72% 39.5μg	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.23mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinto Beans VS Dried Beechnuts per 5 oz

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

• 5 ounces of Pinto Beans have 2.3 times more Vitamin B1, 1.3 times more Vitamin B3 and 4.6 times more Vitamin B9 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.8 times more Vitamin B2, 1.4 times more Vitamin B6 and 2.5 times more Vitamin C than Raw Pinto Beans.
• Both Pinto Beans and Dried Beechnuts provide similar amounts of Vitamin B5 per five ounces.
• Both Raw Pinto Beans as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Pinto Beans have 113 times more Calcium, 1.3 times more Copper, 2.1 times more Iron, more Magnesium, more Phosphorus, 1.4 times more Potassium and 6.3 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 3.2 times more Sodium than Raw Pinto Beans.
• Both Pinto 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 Pinto Beans have 1.9 times more Carbohydrate and 3.5 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.7 times more Energy, 40.7 times more Fat, 24.3 times more Saturated Fat, 7.2 times more Omega 3 and 108.2 times more Omega 6 than Raw Pinto Beans.
• 5 ounces of Pinto Beans provide inadequate amounts of Omega 6