Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Boiled Kidney Beans	Brazilnuts	Recommended Dietary Allowance
Energy	43.8% 1270kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	504% 161g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	90% 117g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 23.3g	g per day for Men 19-50 years
Fiber	168% 64g	197% 75g	38g per day for Men 19-50 years
Protein	155% 86.7g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Brazilnuts	Recommended Dietary Allowance
Calcium	35% 350mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	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	278% 22mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	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	197% 1380mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	18% 669g	0.92% 34.2g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.7 times more Vitamin B2, 2 times more Vitamin B3, 5.9 times more Vitamin B9, 1.7 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• While Dried Brazilnuts contain 3.9 times more Vitamin B1 and 188.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried Brazilnuts have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled All Types Kidney Beans have 19.6 times more Water than Dried Brazilnuts.
• While Dried Brazilnuts contain 4.6 times more Calcium, 8.1 times more Copper, 9 times more Magnesium, 2.8 times more Manganese, 5.3 times more Phosphorus, 1.6 times more Potassium, 1742.7 times more Selenium and 4.1 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried Brazilnuts have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 4.7 times more Omega 3 and 1.9 times more Carbohydrate than Dried Brazilnuts.
• While Dried Brazilnuts contain 5.2 times more Energy, 134.2 times more Fat, 221 times more Saturated Fat, 225.6 times more Omega 6, 7.3 times more Sugars and 1.7 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried Brazilnuts have similar amounts of Fiber per 1 kg.
• Both Boiled All Types Kidney Beans as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.