Comparing Nutrients in 14 ounces Oil Roasted Mixed Nuts VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Oil Roasted Mixed Nuts	Canned Kidney Beans	Recommended Dietary Allowance
Energy	83% 2409kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	88.6% 28.4g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	0% 0g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	251% 42.7g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.3% 99g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	28.5% 20.7g	10% 7.34g	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	0.22% 0.16g	0% 0g	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	% 0.44g	% 0g	g per day for Men 19-50 years
Sucrose	% 20g	% 7.34g	g per day for Men 19-50 years
Fiber	74% 28g	45% 17g	38g per day for Men 19-50 years
Protein	127% 71g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.6% 7.94mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	22.6% 0.29mg	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	103% 413μg	35.7% 143μg	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	2.65% 2.4mg	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	203% 30.5mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	51.6% 516mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	740% 6.66mg	59.5% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	257% 20.6mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	260% 1091mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	370% 8.5mg	29% 0.67mg	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	246% 1719mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	83.3% 2834mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	1004% 552μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	165% 18mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	8.37% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Mixed Nuts VS Canned Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Mixed Nuts versus 14 oz of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oil Roasted Mixed Nuts vs Canned Kidney Beans:

• 14 ounces of Oil Roasted Mixed Nuts have 3.1 times more Vitamin B1, 6.3 times more Vitamin B2, 4.9 times more Vitamin B3, 4.4 times more Vitamin B5, 4.8 times more Vitamin B6, 2.9 times more Vitamin B9 and 384 times more Vitamin E than Canned Kidney Beans.
• 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Mixed Nuts vs Canned Kidney Beans:

• 14 ounces of Oil Roasted Mixed Nuts have 3.8 times more Calcium, 12.4 times more Copper, 4.4 times more Iron, 10.2 times more Magnesium, 12.8 times more Manganese, 4.8 times more Phosphorus, 3 times more Potassium, 154.6 times more Selenium and 9.9 times more Zinc than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain 2.1 times more Sodium and 24.8 times more Water than Lightly Salted Oil Roasted Mixed Nuts.
• 14 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Mixed Nuts have 7.2 times more Energy, 83.3 times more Fat, 50.7 times more Saturated Fat, 101.4 times more Omega 6, 1.7 times more Carbohydrate, 2.8 times more Sugars, 1.7 times more Fiber and 3.4 times more Protein than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain more Omega 3 than Lightly Salted Oil Roasted Mixed Nuts.
• 14 ounces of Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3
• 14 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6