Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Boiled California Red Kidney Beans	Brazilnuts	Recommended Dietary Allowance
Energy	17% 492kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	200% 64g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	36% 46.6g	130g per day for Men 19-50 years
Sugars	NA	12.8% 9.25g	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	% 9.25g	g per day for Men 19-50 years
Fiber	97% 37g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	31% 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	73.4% 294μg	22% 87.3μg	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	5.3% 4.76mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Brazilnuts	Recommended Dietary Allowance
Calcium	26% 262mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	769% 6.9mg	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	148% 12mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	211% 4.85mg	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	77.7% 544mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	146% 16mg	11mg per day for Men 19-50 years
Water	7.18% 266g	0.37% 13.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs Brazilnuts:

• Boiled California Red Kidney Beans have 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 3.4 times more Vitamin B9 and 1.7 times more Vitamin C than Dried Brazilnuts.
• While Dried Brazilnuts contain 4.8 times more Vitamin B1 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dried Brazilnuts have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Boiled California Red Kidney Beans as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Brazilnuts:

• Boiled California Red Kidney Beans have 1.2 times more Iron and 19.6 times more Water than Dried Brazilnuts.
• While Dried Brazilnuts contain 2.4 times more Calcium, 6 times more Copper, 7.8 times more Magnesium, 3.8 times more Manganese, 5.3 times more Phosphorus, 1.6 times more Potassium, 1597.5 times more Selenium and 4.7 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Boiled California Red Kidney Beans have 1.9 times more Carbohydrate and 1.2 times more Fiber than Dried Brazilnuts.
• While Dried Brazilnuts contain 5.3 times more Energy, 745.6 times more Fat, 1152.4 times more Saturated Fat, 1218.2 times more Omega 6 and 1.6 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dried Brazilnuts have similar amounts of Omega 3 per 14 oz.
• Both Boiled California Red Kidney Beans as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.