Comparing Nutrients in 7 ounces Dried Beechnuts VS Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Dried Beechnuts	Young Pigeonpeas	Recommended Dietary Allowance
Energy	39.4% 1143kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	3.36% 3.25g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	9.75% 1.66g	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	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	NA	8.2% 5.95g	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	26.6% 10g	38g per day for Men 19-50 years
Protein	22% 12.3g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	10.4% 0.13mg	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	86% 343μg	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	86% 77.4mg	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	5.16% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	39.7% 47.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Young Pigeonpeas	Recommended Dietary Allowance
Calcium	0.2% 2mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	29.5% 0.27mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	49.5% 1.14mg	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	36% 252mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	32.2% 1095mg	3400mg per day for Men 19-50 years
Selenium	NA	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	0.35% 13g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Young Pigeonpeas per 7 oz

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

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

• 7 ounces of Dried Beechnuts have 2.2 times more Vitamin B2, 1.4 times more Vitamin B5 and 10.1 times more Vitamin B6 than Young Pigeonpeas.
• While 7 oz of Raw Young Pigeonpeas contain 1.3 times more Vitamin B1, 2.5 times more Vitamin B3, 1.5 times more Vitamin B9 and 2.5 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts as well as Raw Young Pigeonpeas have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Young Pigeonpeas:

• 7 ounces of Dried Beechnuts have 5 times more Copper, 1.5 times more Iron, 2.3 times more Manganese, 1.8 times more Potassium and 7.6 times more Sodium than Young Pigeonpeas.
• While 7 oz of Raw Young Pigeonpeas contain 42 times more Calcium, more Magnesium, more Phosphorus and 2.9 times more Zinc than Dried Beechnuts.
• 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 4.2 times more Energy, 30.5 times more Fat, 16.2 times more Saturated Fat, 44.7 times more Omega 3, 22 times more Omega 6 and 1.4 times more Carbohydrate than Young Pigeonpeas.
• Both Dried Beechnuts and Young Pigeonpeas offer comparable quantities of Protein per seven ounces.