Comparing Nutrients in 14 ounces Roasted Cashews VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Roasted Cashews	Red Kidney Beans	Recommended Dietary Allowance
Energy	78.6% 2278kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	190% 184g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	114% 36.3g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	179% 30.4g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	187% 243g	130g per day for Men 19-50 years
Sugars	27.4% 20g	11.5% 8.33g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	159% 60.3g	38g per day for Men 19-50 years
Protein	109% 60.8g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	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	66% 0.79mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.56mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.84mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 1mg	121% 1.58mg	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	68.5% 274μg	391% 1564μg	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	0% 0mg	20% 18mg	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	24.3% 3.65mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Red Kidney Beans	Recommended Dietary Allowance
Calcium	18% 179mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	979% 8.8mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	298% 24mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	246% 1032mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	143% 3.28mg	192% 4.4mg	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	278% 1945mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	66% 2242mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	84.4% 46.4μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	202% 22.2mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Cashews vs Red Kidney Beans:

• Dry Roasted Cashew Nuts have 1.6 times more Vitamin B5, 4.4 times more Vitamin E and 6.2 times more Vitamin K than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 3 times more Vitamin B1, 1.5 times more Vitamin B3, 1.6 times more Vitamin B6, 5.7 times more Vitamin B9 and more Vitamin C than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Raw Red Kidney Beans have similar amounts of Vitamin B2 per 14 oz.
• Both Dry Roasted Cashew Nuts as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Cashews vs Red Kidney Beans:

• Dry Roasted Cashew Nuts have 3.2 times more Copper, 1.9 times more Magnesium, 1.2 times more Phosphorus, 3.7 times more Selenium, 1.3 times more Sodium and 2 times more Zinc than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.8 times more Calcium, 1.3 times more Manganese and 2.4 times more Potassium than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Raw Red Kidney Beans have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Cashew Nuts have 1.7 times more Energy, 43.7 times more Fat, 59.5 times more Saturated Fat, 33.6 times more Omega 6 and 2.4 times more Sugars than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.2 times more Omega 3, 1.9 times more Carbohydrate, 5.1 times more Fiber and 1.5 times more Protein than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.