Comparing Nutrients in 14 ounces California Red Kidney Beans VS Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Hazelnuts	9%	81%	10%

Macro Nutrients

	California Red Kidney Beans	Hazelnuts	Recommended Dietary Allowance
Energy	45% 1310kcal	86% 2492kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	249% 241g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	55.4% 17.7g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	21.6% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	183% 31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	51% 66.3g	130g per day for Men 19-50 years
Sugars	NA	23.8% 17.2g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 16.7g	g per day for Men 19-50 years
Fiber	260% 99g	101% 38.5g	38g per day for Men 19-50 years
Protein	173% 97g	106% 59.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	213% 2.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	44.7% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	73% 3.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	172% 2.23mg	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	391% 1564μg	112% 448μg	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	20% 18mg	27.8% 25mg	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	398% 59.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	47% 56.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Hazelnuts	Recommended Dietary Allowance
Calcium	77.4% 774mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	761% 6.85mg	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	464% 37mg	233% 18.7mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	154% 647mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	1066% 24.5mg	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	230% 1607mg	164% 1151mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	79.4% 2699mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	88.4% 9.72mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.57% 21g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 1.9 times more Vitamin B2 and 3.5 times more Vitamin B9 than Hazelnuts.
• While Hazelnuts contain 1.4 times more Vitamin B6 and 1.4 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Hazelnuts have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 14 oz.
• Both Raw California Red Kidney Beans as well as Hazelnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Raw California Red Kidney Beans have 1.7 times more Calcium, 2 times more Iron, 1.4 times more Phosphorus, 2.2 times more Potassium and 1.3 times more Selenium than Hazelnuts.
• While Hazelnuts contain 1.6 times more Copper and 6.2 times more Manganese than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Hazelnuts have similar amounts of Magnesium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 3.6 times more Carbohydrate, 2.6 times more Fiber and 1.6 times more Protein than Hazelnuts.
• While Hazelnuts contain 1.9 times more Energy, 243 times more Fat, 124 times more Saturated Fat and 145.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Hazelnuts have similar amounts of Omega 3 per 14 oz.
• Both Raw California Red Kidney Beans as well as Hazelnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.