Comparing Nutrients in 100 grams 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	20% 576kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	1.34% 0.23g	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	47% 61.3g	130g per day for Men 19-50 years
Sugars	NA	2.9% 2.1g	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	40% 15g	38g per day for Men 19-50 years
Protein	11% 6.2g	40.2% 22.5g	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	25.3% 0.3mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	30.5% 0.4mg	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	99% 394μg	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	5% 4.5mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.1% 1mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	48.3% 1.1mg	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	58% 406mg	700mg per day for Men 19-50 years
Potassium	30% 1017mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	2.53% 38mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Dried Beechnuts as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.