Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Canned Kidney Beans	Brazilnuts	Recommended Dietary Allowance
Energy	29% 840kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	504% 161g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	90% 117g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	32% 23.3g	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% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 23.3g	g per day for Men 19-50 years
Fiber	113% 43g	197% 75g	38g per day for Men 19-50 years
Protein	93% 52.2g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Brazilnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	77.7% 1mg	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	90% 360μg	55% 220μg	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	13.3% 12mg	7.78% 7mg	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	1.33% 0.2mg	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Brazilnuts	Recommended Dietary Allowance
Calcium	34% 340mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	1937% 17.4mg	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	146% 11.7mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	532% 12.2mg	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	129% 900mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	21% 780g	0.92% 34.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Brazilnuts:

• Canned All Types Kidney Beans have 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B9, 1.7 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• While Dried Brazilnuts contain 5.3 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 282.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Brazilnuts:

• Canned All Types Kidney Beans have 98.7 times more Sodium and 22.8 times more Water than Dried Brazilnuts.
• While Dried Brazilnuts contain 4.7 times more Calcium, 12.9 times more Copper, 2.1 times more Iron, 13.9 times more Magnesium, 7.3 times more Manganese, 8.1 times more Phosphorus, 2.8 times more Potassium, 2130 times more Selenium and 8.8 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 2.3 times more Omega 3 and 1.2 times more Carbohydrate than Dried Brazilnuts.
• While Dried Brazilnuts contain 7.8 times more Energy, 111.8 times more Fat, 114.4 times more Saturated Fat, 229.8 times more Omega 6, 1.3 times more Sugars, 1.7 times more Fiber and 2.7 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.