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Comparing Nutrients in 14 ounces Roasted CashewsVS Boiled California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Roasted Cashews
10%
68%
22%
Boiled California Red Kidney Beans
29%
1%
70%
14 oz ▼

Macro Nutrients

78.6%2278kcal
Energy
17%492kcal
2278 kcalvs492 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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190%184g
Fat
0.37%0.36g
184 gvs0.36 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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114%36.3g
Saturated Fat
0.17%0.056g
36.3 gvs0.056 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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40%0.64g
Omega 3
7.94%0.13g
0.64 gvs0.13 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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179%30.4g
Omega 6
0.47%0.079g
30.4 gvs0.079 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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100%130g
Carbohydrate
68.4%89g
130 gvs89 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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27.4%20g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
20 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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31.3%12g
Fiber
97%37g
12 gvs37 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
109%60.8g
Protein
64.7%36.2g
60.8 gvs36.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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66%0.79mg
Vitamin B1
42.7%0.51mg
Thiamine
0.79 mgvs0.51 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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61%0.79mg
Vitamin B2
19%0.25mg
Riboflavin
0.79 mgvs0.25 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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34.7%5.56mg
Vitamin B3
13.4%2.14mg
Niacin, nicotinic acid, niacinamide
5.56 mgvs2.14 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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97%4.84mg
Vitamin B5
17.4%0.87mg
Pantothenic acid
4.84 mgvs0.87 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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78%1mg
Vitamin B6
31.8%0.41mg
Pyridoxine
1 mgvs0.41 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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68.5%274μg
Vitamin B9
73.4%294μg
Folates and Folic Acid
274 μgvs294 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
5.3%4.76mg
Ascorbic acid
0 mgvs4.76 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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24.3%3.65mg
Vitamin E
NA
Tocopherols and Tocotrienols
3.65 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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115%138μg
Vitamin K
NA
Phytomenadione or phylloquinone
138 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

18%179mg
Calcium
26%262mg
179 mgvs262 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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979%8.8mg
Copper
127%1.15mg
8.8 mgvs1.15 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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298%24mg
Iron
148%12mg
24 mgvs12 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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246%1032mg
Magnesium
45.4%191mg
1032 mgvs191 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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143%3.28mg
Manganese
55%1.26mg
3.28 mgvs1.26 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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278%1945mg
Phosphorus
77.7%544mg
1945 mgvs544 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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66%2242mg
Potassium
49%1663mg
2242 mgvs1663 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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84.4%46.4μg
Selenium
8.66%4.76μg
46.4 μgvs4.76 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.23%63.5mg
Sodium
1.06%16mg
63.5 mgvs16 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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202%22.2mg
Zinc
31%3.4mg
22.2 mgvs3.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.18%6.75g
Water
7.18%266g
6.75 gvs266 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Roasted Cashews vs Boiled California Red Kidney Beans:
Comparing minerals per 14 ounces for Roasted Cashews vs Boiled California Red Kidney Beans:
Comparison of macro-nutrients per 14 ounces:



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