Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Dry Roasted Cashew Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Dry Roasted Cashew Nuts with Salt	10%	68%	22%

Macro Nutrients

	Canned Kidney Beans	Dry Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Energy	29% 840kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	478% 464g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	286% 92g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	451% 76.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	251% 327g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	69% 50g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	79% 30g	38g per day for Men 19-50 years
Protein	93% 52.2g	273% 153g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Dry Roasted Cashew Nuts with Salt	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	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	244% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	197% 2.56mg	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	173% 690μg	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	0% 0mg	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	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Dry Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Calcium	34% 340mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	2467% 22mg	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	750% 60mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	619% 2600mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	359% 8.26mg	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	700% 4900mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	166% 5650mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	427% 6400mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	509% 56mg	11mg per day for Men 19-50 years
Water	21% 780g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Dry Roasted Cashew Nuts with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Dry Roasted Cashew Nuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Dry Roasted Cashew Nuts with Salt:

• 1 kg of Dry Roasted Cashew Nuts with Salt contains 1.7 times more Vitamin B1, 3.9 times more Vitamin B2, 3.4 times more Vitamin B3, 8.8 times more Vitamin B5, 3.5 times more Vitamin B6, 1.9 times more Vitamin B9, 46 times more Vitamin E and 8.5 times more Vitamin K than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Canned All Types Kidney Beans as well as Dry Roasted Cashew Nuts with Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Dry Roasted Cashew Nuts with Salt:

• 1 kilogram of Canned Kidney Beans has 45.9 times more Water than Dry Roasted Cashew Nuts with Salt.
• While 1 kg of Dry Roasted Cashew Nuts with Salt contains 1.3 times more Calcium, 16.4 times more Copper, 5.1 times more Iron, 9.6 times more Magnesium, 4.9 times more Manganese, 5.4 times more Phosphorus, 2.4 times more Potassium, 13 times more Selenium, 2.2 times more Sodium and 12.2 times more Zinc than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 1.4 times more Fiber than Dry Roasted Cashew Nuts with Salt.
• While 1 kg of Dry Roasted Cashew Nuts with Salt contains 6.8 times more Energy, 77.3 times more Fat, 64.9 times more Saturated Fat, 2 times more Omega 3, 72.3 times more Omega 6, 2.3 times more Carbohydrate, 2.7 times more Sugars and 2.9 times more Protein than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans provide inadequate amounts of Omega 6