Comparing Nutrients in 14 ounces Macadamia Nuts VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Macadamia Nuts	4%	89%	7%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Macadamia Nuts	Red Kidney Beans	Recommended Dietary Allowance
Energy	98% 2850kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	310% 301g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	150% 48g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	51% 0.82g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.14g	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	42% 55g	187% 243g	130g per day for Men 19-50 years
Sugars	25% 18g	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	0.38% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 17.6g	NA	g per day for Men 19-50 years
Fiber	90% 34g	159% 60.3g	38g per day for Men 19-50 years
Protein	56% 31.4g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Macadamia Nuts	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	395% 4.74mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.3% 9.8mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	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	11% 43.7μg	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	5.3% 4.76mg	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	14.3% 2.14mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Macadamia Nuts	Red Kidney Beans	Recommended Dietary Allowance
Calcium	33.7% 337mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	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	183% 14.6mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	713% 16.4mg	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	107% 746mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	43% 1461mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.15% 5.4g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Macadamia Nuts vs Red Kidney Beans:

• Raw Macadamia Nuts have 2 times more Vitamin B1 and 2.6 times more Vitamin E than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.3 times more Vitamin B2, 1.4 times more Vitamin B6, 35.8 times more Vitamin B9 and 3.8 times more Vitamin C than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts and Raw Red Kidney Beans have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both Raw Macadamia 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 Macadamia Nuts vs Red Kidney Beans:

• Raw Macadamia Nuts have 3.7 times more Manganese than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.8 times more Iron, 2.2 times more Phosphorus, 3.7 times more Potassium and 2.1 times more Zinc than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts and Raw Red Kidney Beans have similar amounts of Calcium, Copper, Magnesium and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Macadamia Nuts have 2.1 times more Energy, 71.5 times more Fat, 78.3 times more Saturated Fat, 5.7 times more Omega 6 and 2.2 times more Sugars than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.7 times more Omega 3, 4.4 times more Carbohydrate, 1.8 times more Fiber and 2.8 times more Protein than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.