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Comparing Nutrients in 14 ounces Macadamia NutsVS Boiled California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Macadamia Nuts
4%
89%
7%
Boiled California Red Kidney Beans
29%
1%
70%
14 oz ▼

Macro Nutrients

98%2850kcal
Energy
17%492kcal
2850 kcalvs492 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
310%301g
Fat
0.37%0.36g
301 gvs0.36 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
150%48g
Saturated Fat
0.17%0.056g
48 gvs0.056 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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51%0.82g
Omega 3
7.94%0.13g
0.82 gvs0.13 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
30.3%5.14g
Omega 6
0.47%0.079g
5.14 gvs0.079 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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42%55g
Carbohydrate
68.4%89g
55 gvs89 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
25%18g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
18 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.38%0.28g
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]
0.28 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.28g
Glucose
NA
0.28 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%17.6g
Sucrose
NA
17.6 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
90%34g
Fiber
97%37g
34 gvs37 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
56%31.4g
Protein
64.7%36.2g
31.4 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 .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
395%4.74mg
Vitamin B1
42.7%0.51mg
Thiamine
4.74 mgvs0.51 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
49.5%0.64mg
Vitamin B2
19%0.25mg
Riboflavin
0.64 mgvs0.25 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
61.3%9.8mg
Vitamin B3
13.4%2.14mg
Niacin, nicotinic acid, niacinamide
9.8 mgvs2.14 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
60%3mg
Vitamin B5
17.4%0.87mg
Pantothenic acid
3 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
84%1.1mg
Vitamin B6
31.8%0.41mg
Pyridoxine
1.1 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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11%43.7μg
Vitamin B9
73.4%294μg
Folates and Folic Acid
43.7 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 .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
5.3%4.76mg
Vitamin C
5.3%4.76mg
Ascorbic acid
4.76 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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14.3%2.14mg
Vitamin E
NA
Tocopherols and Tocotrienols
2.14 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

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Minerals

33.7%337mg
Calcium
26%262mg
337 mgvs262 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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333%3mg
Copper
127%1.15mg
3 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 .

Find Nuts and Seeds rich in Fluoride
183%14.6mg
Iron
148%12mg
14.6 mgvs12 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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123%516mg
Magnesium
45.4%191mg
516 mgvs191 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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713%16.4mg
Manganese
55%1.26mg
16.4 mgvs1.26 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 .

Find Nuts and Seeds rich in Molybdenum
107%746mg
Phosphorus
77.7%544mg
746 mgvs544 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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43%1461mg
Potassium
49%1663mg
1461 mgvs1663 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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26%14.3μg
Selenium
8.66%4.76μg
14.3 μgvs4.76 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
1.32%20mg
Sodium
1.06%16mg
20 mgvs16 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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47%5.16mg
Zinc
31%3.4mg
5.16 mgvs3.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.15%5.4g
Water
7.18%266g
5.4 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 Macadamia Nuts vs Boiled California Red Kidney Beans:
Comparing minerals per 14 ounces for Macadamia Nuts vs Boiled California Red Kidney Beans:
Comparison of macro-nutrients per 14 ounces:



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