Comparing Nutrients in 14 ounces Brazilnuts VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Brazilnuts	Canned Kidney Beans	Recommended Dietary Allowance
Energy	90% 2616kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	275% 266g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	200% 64g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	569% 97g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	12.8% 9.25g	10% 7.34g	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% 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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 9.25g	% 7.34g	g per day for Men 19-50 years
Fiber	78.3% 29.8g	45% 17g	38g per day for Men 19-50 years
Protein	101% 57g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	22.6% 0.29mg	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	22% 87.3μg	35.7% 143μg	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	3.1% 2.78mg	5.3% 4.76mg	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	149% 22.4mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	63.5% 635mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	769% 6.9mg	59.5% 0.54mg	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	121% 9.64mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	355% 1492mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	29% 0.67mg	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	411% 2877mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	13834% 7608μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Brazilnuts vs Canned Kidney Beans:

• Dried Brazilnuts have 5.3 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 282.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B9, 1.7 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• Both Dried Brazilnuts as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Brazilnuts vs Canned Kidney Beans:

• Dried Brazilnuts have 4.7 times more Calcium, 12.9 times more Copper, 2.1 times more Iron, 13.9 times more Magnesium, 7.3 times more Manganese, 8.1 times more Phosphorus, 2.8 times more Potassium, 2130 times more Selenium and 8.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 98.7 times more Sodium and 22.8 times more Water than Dried Brazilnuts.

Comparison of macro-nutrients per 14 ounces:

• Dried Brazilnuts have 7.8 times more Energy, 111.8 times more Fat, 114.4 times more Saturated Fat, 229.8 times more Omega 6, 1.3 times more Sugars, 1.7 times more Fiber and 2.7 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Omega 3 than Dried Brazilnuts.
• Both Dried Brazilnuts and Canned All Types Kidney Beans have similar amounts of Carbohydrate per 14 oz.
• Both Dried Brazilnuts as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.