Comparing Nutrients in 100 grams Dried Beechnuts VS Canned Chickpeas Rinsed

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Canned Chickpeas Rinsed	20%	16%	64%

Macro Nutrients

	Dried Beechnuts	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Energy	20% 576kcal	4.76% 138kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	5.45% 0.93g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	5.5% 4g	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	16.6% 6.3g	38g per day for Men 19-50 years
Protein	11% 6.2g	12.6% 7.04g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	0.78% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	8.92% 0.12mg	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	10.3% 41μg	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	0.11% 0.1mg	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	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Calcium	0.1% 1mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	27.8% 0.25mg	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	12.3% 0.98mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	34.8% 0.8mg	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	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	30% 1017mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	NA	5.64% 3.1μg	55μg per day for Men 19-50 years
Sodium	2.53% 38mg	14% 212mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Canned Chickpeas Rinsed per 100 g

Compare the macro and micronutrient content in 100 g of Dried Beechnuts versus 100 g of Canned Chickpeas Rinsed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dried Beechnuts vs Canned Chickpeas Rinsed:

• 100 grams of Dried Beechnuts have 12.2 times more Vitamin B1, 24.7 times more Vitamin B2, 7 times more Vitamin B3, 5.9 times more Vitamin B6, 2.8 times more Vitamin B9 and 155 times more Vitamin C than Canned Chickpeas Rinsed.
• 100 grams of Canned Chickpeas Rinsed have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Dried Beechnuts as well as Canned Chickpeas , Rinsed Solids have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dried Beechnuts vs Canned Chickpeas Rinsed:

• 100 grams of Dried Beechnuts have 2.7 times more Copper, 2.5 times more Iron, 1.7 times more Manganese and 9.3 times more Potassium than Canned Chickpeas Rinsed.
• While 100 g of Canned Chickpeas , Rinsed Solids contain 43 times more Calcium, more Magnesium, more Phosphorus, 5.6 times more Sodium and 1.6 times more Zinc than Dried Beechnuts.
• 100 grams of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Beechnuts have 4.2 times more Energy, 20.2 times more Fat, 26.8 times more Saturated Fat, 47.2 times more Omega 3, 19.8 times more Omega 6 and 1.5 times more Carbohydrate than Canned Chickpeas Rinsed.
• Both Dried Beechnuts and Canned Chickpeas Rinsed offer comparable quantities of Protein per 100 grams.