Comparing Nutrients in 100 grams Dried Beechnuts VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Dried Beechnuts	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	20% 576kcal	2.8% 81kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.8% 33.5g	11.4% 15g	130g per day for Men 19-50 years
Sugars	NA	2.55% 1.85g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.85g	g per day for Men 19-50 years
Fiber	NA	11.3% 4.3g	38g per day for Men 19-50 years
Protein	11% 6.2g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Canned Red Kidney 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	25.3% 0.3mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	5.15% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	3.1% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	6.15% 0.08mg	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	28.3% 113μg	5.75% 23μg	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	17.2% 15.5mg	0.89% 0.8mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	0.1% 1mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	16.3% 0.15mg	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	30.8% 2.46mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	12.7% 0.29mg	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	15% 106mg	700mg per day for Men 19-50 years
Potassium	30% 1017mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	NA	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	2.53% 38mg	17% 256mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	5.64% 0.62mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried Beechnuts vs Canned Red Kidney Beans with Liquids:

• Dried Beechnuts have 2.9 times more Vitamin B1, 5.5 times more Vitamin B2, 1.8 times more Vitamin B3, 7.1 times more Vitamin B5, 8.6 times more Vitamin B6, 4.9 times more Vitamin B9 and 19.4 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Dried Beechnuts as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Dried Beechnuts vs Canned Red Kidney Beans with Liquids:

• Dried Beechnuts have 4.6 times more Copper, 2 times more Iron, 4.6 times more Manganese and 3.9 times more Potassium than Canned Red Kidney Beans Solids and Liquids.
• While Canned Red Kidney Beans Solids and Liquids contain 29 times more Calcium, more Magnesium, more Phosphorus, 6.7 times more Sodium, 1.7 times more Zinc and 11.8 times more Water than Dried Beechnuts.

Comparison of macro-nutrients per 100 grams:

• Dried Beechnuts have 7.1 times more Energy, 138.9 times more Fat, 45.8 times more Saturated Fat, 33.3 times more Omega 3, 221.6 times more Omega 6 and 2.3 times more Carbohydrate than Canned Red Kidney Beans Solids and Liquids.
• Both Dried Beechnuts and Canned Red Kidney Beans Solids and Liquids have similar amounts of Protein per 100 g.
• Both Dried Beechnuts as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.