Comparing Nutrients in 7 ounces Dried Beechnuts VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Dried Beechnuts	Red Kidney Beans	Recommended Dietary Allowance
Energy	39.4% 1143kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	94% 122g	130g per day for Men 19-50 years
Sugars	NA	5.75% 4.17g	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	79.4% 30g	38g per day for Men 19-50 years
Protein	22% 12.3g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	60.6% 0.79mg	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	56% 224μg	195% 782μg	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	34% 30.8mg	9.92% 8.93mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.2% 2mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	61% 4.9mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	96% 2.2mg	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	115% 806mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Red Kidney Beans:

• Dried Beechnuts have 1.7 times more Vitamin B2, 1.7 times more Vitamin B6 and 3.4 times more Vitamin C than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2 times more Vitamin B1, 2.4 times more Vitamin B3 and 3.5 times more Vitamin B9 than Dried Beechnuts.
• Both Dried Beechnuts and Raw Red Kidney Beans have similar amounts of Vitamin B5 per 7 oz.
• Both Dried Beechnuts as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Dried Beechnuts vs Red Kidney Beans:

• Dried Beechnuts have 1.2 times more Manganese and 3.2 times more Sodium than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 83 times more Calcium, 2.7 times more Iron, more Magnesium, more Phosphorus, 1.3 times more Potassium and 7.8 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Raw Red Kidney Beans have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Beechnuts have 1.7 times more Energy, 47.2 times more Fat, 37.1 times more Saturated Fat, 4.7 times more Omega 3 and 80.7 times more Omega 6 than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.8 times more Carbohydrate and 3.6 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.