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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Oil Roasted Mixed Nuts	California Red Kidney Beans	Recommended Dietary Allowance
Energy	83% 2409kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	88.6% 28.4g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	251% 42.7g	1.26% 0.21g	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	183% 237g	130g per day for Men 19-50 years
Sugars	28.5% 20.7g	NA	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	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	74% 28g	260% 99g	38g per day for Men 19-50 years
Protein	127% 71g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.6% 7.94mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	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	103% 413μg	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	2.65% 2.4mg	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	203% 30.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	51.6% 516mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	740% 6.66mg	485% 4.37mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	260% 1091mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	370% 8.5mg	173% 3.97mg	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	230% 1607mg	700mg per day for Men 19-50 years
Potassium	83.3% 2834mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	1004% 552μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	165% 18mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Lightly Salted Oil Roasted Mixed Nuts have 1.5 times more Vitamin B2 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B5, 3.8 times more Vitamin B9 and 7.5 times more Vitamin C than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts and Raw California Red Kidney Beans have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Lightly Salted Oil Roasted Mixed Nuts have 1.5 times more Copper, 1.7 times more Magnesium, 2.1 times more Manganese, 43.5 times more Selenium, 13 times more Sodium and 1.8 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Calcium, 1.8 times more Iron and 2.1 times more Potassium than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts and Raw California Red Kidney Beans have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Lightly Salted Oil Roasted Mixed Nuts have 1.8 times more Energy, 200 times more Fat, 198.4 times more Saturated Fat and 199.1 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Omega 3, 2.4 times more Carbohydrate, 3.5 times more Fiber and 1.4 times more Protein than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.