Comparing Nutrients in 7 ounces Boiled Royal Red Kidney Beans with Salt VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans with Salt	30%	1%	69%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Boiled Royal Red Kidney Beans with Salt	Dried Beechnuts	Recommended Dietary Allowance
Energy	8.4% 244kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.4g	51% 66.5g	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	48.6% 18.5g	NA	38g per day for Men 19-50 years
Protein	33.6% 19g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal Red Kidney Beans with Salt	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	15.7% 0.19mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	104% 1.36mg	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	36.7% 147μg	56% 224μg	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	2.65% 2.4mg	34% 30.8mg	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

	Boiled Royal Red Kidney Beans with Salt	Dried Beechnuts	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	148% 1.33mg	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	68.7% 5.5mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	116% 2.66mg	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	40.3% 282mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	22% 750mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	32% 478mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Royal Red Kidney Beans with Salt VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Royal Red Kidney Beans with Salt versus 7 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Royal Red Kidney Beans with Salt vs Dried Beechnuts:

• 7 oz of Dried Beechnuts contain 3.2 times more Vitamin B1, 5.5 times more Vitamin B2, 1.6 times more Vitamin B3, 4.2 times more Vitamin B5, 6.6 times more Vitamin B6, 1.5 times more Vitamin B9 and 12.9 times more Vitamin C than Boiled Royal Red Kidney Beans with Salt.
• 7 ounces of Boiled Royal Red Kidney Beans with Salt have insufficient amounts of Vitamin C
• Both Boiled Royal Red Kidney Beans with Salt as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Boiled Royal Red Kidney Beans with Salt vs Dried Beechnuts:

• 7 ounces of Boiled Royal Red Kidney Beans with Salt have 44 times more Calcium, more Magnesium, more Phosphorus, 6.3 times more Sodium and 2.5 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.6 times more Copper, 5.3 times more Manganese and 2.7 times more Potassium than Boiled Royal Red Kidney Beans with Salt.
• Both Boiled Royal Red Kidney Beans with Salt and Dried Beechnuts contain similar levels of Iron per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Royal Red Kidney Beans with Salt have 1.5 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 4.7 times more Energy, 294.1 times more Fat, 238.3 times more Saturated Fat, 29.8 times more Omega 3, 510.8 times more Omega 6 and 1.5 times more Carbohydrate than Boiled Royal Red Kidney Beans with Salt.
• 7 ounces of Boiled Royal Red Kidney Beans with Salt provide inadequate amounts of Omega 6