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Comparing Nutrients in 14 ounces Oil Roasted CashewsVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Oil Roasted Cashews
11%
70%
19%
Boiled Kidney Beans
27%
3%
70%
14 oz ▼

Macro Nutrients

79.4%2302kcal
Energy
17.4%504kcal
2302 kcalvs504 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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195%190g
Fat
2.05%2g
190 gvs2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
105%33.6g
Saturated Fat
0.91%0.29g
33.6 gvs0.29 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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17%0.27g
Omega 3
42%0.67g
0.27 gvs0.67 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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198%33.6g
Omega 6
2.52%0.43g
33.6 gvs0.43 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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91%119g
Carbohydrate
69.6%90g
119 gvs90 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
27.4%20g
Sugars
1.75%1.27g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
20 gvs1.27 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.44%0.32g
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]
0.32 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.32g
Glucose
NA
0.32 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%19.2g
Sucrose
NA
19.2 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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34.5%13g
Fiber
67%25.4g
13 gvs25.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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119%67g
Protein
61.4%34.4g
67 gvs34.4 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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120%1.44mg
Vitamin B1
53%0.64mg
Thiamine
1.44 mgvs0.64 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
66.6%0.87mg
Vitamin B2
17.7%0.23mg
Riboflavin
0.87 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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43%6.9mg
Vitamin B3
14.3%2.3mg
Niacin, nicotinic acid, niacinamide
6.9 mgvs2.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
70%3.5mg
Vitamin B5
17.5%0.87mg
Pantothenic acid
3.5 mgvs0.87 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
99%1.3mg
Vitamin B6
36.6%0.48mg
Pyridoxine
1.3 mgvs0.48 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 .

Find Nuts and Seeds rich in Vitamin B7
25%99μg
Vitamin B9
129%516μg
Folates and Folic Acid
99 μgvs516 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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1.32%1.2mg
Vitamin C
5.3%4.76mg
Ascorbic acid
1.2 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
0.79%0.12mg
Tocopherols and Tocotrienols
3.65 mgvs0.12 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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115%138μg
Vitamin K
27.8%33.3μg
Phytomenadione or phylloquinone
138 μgvs33.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

17%171mg
Calcium
14%139mg
171 mgvs139 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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901%8.1mg
Copper
95%0.86mg
8.1 mgvs0.86 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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300%24mg
Iron
110%8.8mg
24 mgvs8.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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258%1084mg
Magnesium
39.7%167mg
1084 mgvs167 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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288%6.62mg
Manganese
74.2%1.7mg
6.62 mgvs1.7 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
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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301%2108mg
Phosphorus
78.2%548mg
2108 mgvs548 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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73.8%2508mg
Potassium
47.3%1607mg
2508 mgvs1607 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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146%80.6μg
Selenium
7.94%4.37μg
80.6 μgvs4.37 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
3.44%51.6mg
Sodium
0.26%3.97mg
51.6 mgvs3.97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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193%21.2mg
Zinc
36%3.97mg
21.2 mgvs3.97 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.37%14g
Water
7.2%266g
14 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 Oil Roasted Cashews vs Boiled Kidney Beans:
Comparing minerals per 14 ounces for Oil Roasted Cashews vs Boiled Kidney Beans:
Comparison of macro-nutrients per 14 ounces:



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