Comparing Nutrients in 14 ounces Cashew Nuts VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cashew Nuts	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	75.7% 2195kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	179% 174g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	182% 31g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	69.6% 90g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	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	0.27% 0.2g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	67% 25.4g	38g per day for Men 19-50 years
Protein	129% 72.3g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Boiled 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	140% 1.68mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.6% 3.43mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.66mg	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	25% 99μg	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	2.2% 2mg	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	24% 3.57mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 135μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	14.7% 147mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	968% 8.7mg	95% 0.86mg	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	331% 26.5mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	276% 1159mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	286% 6.57mg	74.2% 1.7mg	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	336% 2354mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	77% 2619mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cashew Nuts vs Boiled Kidney Beans:

• Raw Cashew Nuts have 2.6 times more Vitamin B1, 1.8 times more Vitamin B3, 3.9 times more Vitamin B5, 3.5 times more Vitamin B6, 30 times more Vitamin E and 4.1 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.2 times more Vitamin B9 and 2.4 times more Vitamin C than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Cashew Nuts as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cashew Nuts vs Boiled Kidney Beans:

• Raw Cashew Nuts have 10.2 times more Copper, 3 times more Iron, 7 times more Magnesium, 3.8 times more Manganese, 4.3 times more Phosphorus, 1.6 times more Potassium, 18.1 times more Selenium and 5.8 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 12.9 times more Water than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Boiled All Types Kidney Beans have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Cashew Nuts have 4.4 times more Energy, 87.7 times more Fat, 106.6 times more Saturated Fat, 72.1 times more Omega 6, 1.3 times more Carbohydrate, 18.5 times more Sugars and 2.1 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Omega 3 and 1.9 times more Fiber than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.