Comparing Nutrients in 14 ounces Brazilnuts VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Brazilnuts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	90% 2616kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	275% 266g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	200% 64g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	569% 97g	2.5% 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	69.6% 90g	130g per day for Men 19-50 years
Sugars	12.8% 9.25g	1.75% 1.27g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 9.25g	NA	g per day for Men 19-50 years
Fiber	78.3% 29.8g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	101% 57g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	36.6% 0.48mg	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	129% 516μg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	63.5% 635mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	769% 6.9mg	107% 0.96mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	355% 1492mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	82.3% 1.9mg	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	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	13834% 7608μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Boiled Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Brazilnuts versus 14 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Brazilnuts have 3.9 times more Vitamin B1 and 188.3 times more Vitamin E than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 1.7 times more Vitamin B2, 2 times more Vitamin B3, 5.9 times more Vitamin B9 and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Boiled Red Kidney Beans provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Brazilnuts have 5.7 times more Calcium, 7.2 times more Copper, 8.4 times more Magnesium, 2.6 times more Manganese, 5.1 times more Phosphorus, 1.6 times more Potassium, 1597.5 times more Selenium and 3.8 times more Zinc than Boiled Red Kidney Beans.
• Both Brazilnuts and Boiled Red Kidney Beans contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Brazilnuts have 5.2 times more Energy, 134.2 times more Fat, 224.1 times more Saturated Fat, 227.7 times more Omega 6, 7.3 times more Sugars and 1.7 times more Protein than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 4.7 times more Omega 3 and 1.9 times more Carbohydrate than Dried Brazilnuts.
• Both Brazilnuts and Boiled Red Kidney Beans offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6