Comparing Nutrients in 7 ounces Dried Beechnuts VS Mothbeans

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Mothbeans	26%	4%	70%

Macro Nutrients

	Dried Beechnuts	Mothbeans	Recommended Dietary Allowance
Energy	39.4% 1143kcal	23.5% 681kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	2.26% 0.72g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	5.66% 0.96g	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	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	NA	NA	38g per day for Men 19-50 years
Protein	22% 12.3g	81.3% 45.5g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Mothbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	34.7% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	61% 3.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	56% 0.73mg	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	322% 1288μg	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	8.8% 7.94mg	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	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

	Dried Beechnuts	Mothbeans	Recommended Dietary Allowance
Calcium	0.2% 2mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	152% 1.37mg	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	61% 4.9mg	269% 21.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	180% 756mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	157% 3.6mg	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	139% 970mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	69.5% 2363mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.52% 19.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Mothbeans per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Beechnuts versus 7 oz of Mothbeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Mothbeans:

• 7 ounces of Dried Beechnuts have 4.1 times more Vitamin B2, 1.9 times more Vitamin B6 and 3.9 times more Vitamin C than Mothbeans.
• While 7 oz of Raw Mothbeans contain 1.8 times more Vitamin B1, 3.2 times more Vitamin B3, 1.7 times more Vitamin B5 and 5.7 times more Vitamin B9 than Dried Beechnuts.
• Both Dried Beechnuts as well as Raw Mothbeans have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Mothbeans:

• 7 ounces of Dried Beechnuts have 1.3 times more Sodium than Mothbeans.
• While 7 oz of Raw Mothbeans contain 150 times more Calcium, 4.4 times more Iron, more Magnesium, 1.4 times more Manganese, more Phosphorus and 5.3 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Mothbeans contain similar levels of Copper and Potassium 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 Dried Beechnuts have 1.7 times more Energy, 31.1 times more Fat, 15.7 times more Saturated Fat, 6.4 times more Omega 3 and 37.9 times more Omega 6 than Mothbeans.
• While 7 oz of Raw Mothbeans contain 1.8 times more Carbohydrate and 3.7 times more Protein than Dried Beechnuts.