Comparing Nutrients in 14 ounces Navy Beans VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Navy Beans	Cashew Nuts	Recommended Dietary Allowance
Energy	46% 1338kcal	75.7% 2195kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	179% 174g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	97% 31g	32g per day for Men 19-50 years
Omega 3	133% 2.14g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	7.82% 1.33g	182% 31g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	92% 120g	130g per day for Men 19-50 years
Sugars	21.2% 15.4g	32.4% 23.5g	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	0% 0g	0.27% 0.2g	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	% 0.83g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 13.2g	% 23g	g per day for Men 19-50 years
Fiber	160% 60.7g	34.5% 13g	38g per day for Men 19-50 years
Protein	158% 88.6g	129% 72.3g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	256% 3.08mg	140% 1.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	68.6% 3.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	127% 1.66mg	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	361% 1445μg	25% 99μg	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	NA	2.2% 2mg	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	0.53% 0.079mg	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	113% 135μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Cashew Nuts	Recommended Dietary Allowance
Calcium	58.3% 583mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	968% 8.7mg	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	272% 21.8mg	331% 26.5mg	8mg per day for Men 19-50 years
Magnesium	165% 695mg	276% 1159mg	420mg per day for Men 19-50 years
Manganese	245% 5.63mg	286% 6.57mg	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	231% 1615mg	336% 2354mg	700mg per day for Men 19-50 years
Potassium	138% 4703mg	77% 2619mg	3400mg per day for Men 19-50 years
Selenium	79.4% 43.7μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	209% 23mg	11mg per day for Men 19-50 years
Water	1.3% 48g	0.56% 20.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Navy Beans VS Cashew Nuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Navy Beans versus 14 oz of Cashew Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Navy Beans vs Cashew Nuts:

• 14 ounces of Navy Beans have 1.8 times more Vitamin B1, 2.8 times more Vitamin B2, 2.1 times more Vitamin B3 and 14.6 times more Vitamin B9 than Cashew Nuts.
• While 14 oz of Raw Cashew Nuts contain 45 times more Vitamin E and 13.6 times more Vitamin K than Raw Navy Beans.
• Both Navy Beans and Cashew Nuts provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Navy Beans have insufficient amounts of Vitamin E
• Both Raw Navy Beans as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Navy Beans vs Cashew Nuts:

• 14 ounces of Navy Beans have 4 times more Calcium and 1.8 times more Potassium than Cashew Nuts.
• While 14 oz of Raw Cashew Nuts contain 2.6 times more Copper, 1.7 times more Magnesium, 1.5 times more Phosphorus, 1.8 times more Selenium and 1.6 times more Zinc than Raw Navy Beans.
• Both Navy Beans and Cashew Nuts contain similar levels of Iron and Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navy Beans have 8.7 times more Omega 3, 2 times more Carbohydrate, 4.6 times more Fiber and 1.2 times more Protein than Cashew Nuts.
• While 14 oz of Raw Cashew Nuts contain 1.6 times more Energy, 29.2 times more Fat, 45.8 times more Saturated Fat, 23.2 times more Omega 6 and 1.5 times more Sugars than Raw Navy Beans.
• 14 ounces of Navy Beans provide inadequate amounts of Omega 6