Comparing Nutrients in 5 ounces Dried Beechnuts VS Canned low Salt Pinto Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Canned low Salt Pinto Beans with Liquids	22%	6%	72%

Macro Nutrients

	Dried Beechnuts	Canned low Salt Pinto Beans with Liquids	Recommended Dietary Allowance
Energy	28% 816kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.5g	16.6% 21.5g	130g per day for Men 19-50 years
Sugars	NA	2% 1.45g	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	NA	17% 6.52g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	11.6% 6.52g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Canned low Salt Pinto Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	6.14% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	2.37% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	3.86% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	14.7% 0.19mg	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	40% 160μg	8.5% 34μg	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	24.4% 22mg	1.1% 0.99mg	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	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Canned low Salt Pinto Beans with Liquids	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	25.5% 0.23mg	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	43.6% 3.5mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	19.6% 0.45mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	NA	9.54% 5.24μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	13.8% 207mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Canned low Salt Pinto Beans with Liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Beechnuts versus 5 oz of Canned low Salt Pinto Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Beechnuts vs Canned low Salt Pinto Beans with Liquids:

• 5 ounces of Dried Beechnuts have 5.8 times more Vitamin B1, 23.2 times more Vitamin B2, 3.3 times more Vitamin B3, 6.8 times more Vitamin B5, 5.1 times more Vitamin B6, 4.7 times more Vitamin B9 and 22.1 times more Vitamin C than Canned low Salt Pinto Beans with Liquids.
• 5 ounces of Canned low Salt Pinto Beans with Liquids have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Dried Beechnuts as well as Canned Pinto Beans Solids and Liquids low Salt have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Beechnuts vs Canned low Salt Pinto Beans with Liquids:

• 5 ounces of Dried Beechnuts have 4.1 times more Copper, 1.7 times more Iron, 4.2 times more Manganese and 3.7 times more Potassium than Canned low Salt Pinto Beans with Liquids.
• While 5 oz of Canned Pinto Beans Solids and Liquids low Salt contain 47 times more Calcium, more Magnesium, more Phosphorus, 3.8 times more Sodium, 1.6 times more Zinc and 11.8 times more Water than Dried Beechnuts.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Beechnuts have 7 times more Energy, 89.3 times more Fat, 49.3 times more Saturated Fat, 14.4 times more Omega 3, 213.8 times more Omega 6, 2.2 times more Carbohydrate and 1.3 times more Protein than Canned low Salt Pinto Beans with Liquids.
• 5 ounces of Canned low Salt Pinto Beans with Liquids provide inadequate amounts of Omega 6