Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Roasted Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Roasted Hazelnuts	9%	81%	10%

Macro Nutrients

	California Red Kidney Beans	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	114% 3300kcal	223% 6460kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	643% 624g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	141% 45g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	494% 84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	135% 176g	130g per day for Men 19-50 years
Sugars	NA	67.4% 49g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	655% 249g	247% 94g	38g per day for Men 19-50 years
Protein	435% 244g	268% 150g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	282% 3.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	128% 20.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	185% 9.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	477% 6.2mg	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	985% 3940μg	220% 880μg	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	50% 45mg	42.2% 38mg	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	NA	1019% 153mg	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

	California Red Kidney Beans	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	195% 1950mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	1944% 17.5mg	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	1169% 94mg	548% 43.8mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	412% 1730mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	2413% 55.5mg	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	579% 4050mg	443% 3100mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	222% 7550mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	227% 25mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Roasted Hazelnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Roasted Hazelnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Roasted Hazelnuts:

• 1 kilogram of California Red Kidney Beans has 1.6 times more Vitamin B1, 1.8 times more Vitamin B2 and 4.5 times more Vitamin B9 than Roasted Hazelnuts.
• While 1 kg of Dry Roasted Hazelnuts Or Filberts contains 1.6 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Roasted Hazelnuts provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin C per one kilogram.
• Both Raw California Red Kidney Beans as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Roasted Hazelnuts:

• 1 kilogram of California Red Kidney Beans has 1.6 times more Calcium, 2.1 times more Iron, 1.3 times more Phosphorus and 2 times more Potassium than Roasted Hazelnuts.
• While 1 kg of Dry Roasted Hazelnuts Or Filberts contains 1.6 times more Copper, 5.6 times more Manganese and 1.3 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Roasted Hazelnuts contain similar levels of Magnesium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 1.4 times more Omega 3, 3.4 times more Carbohydrate, 2.6 times more Fiber and 1.6 times more Protein than Roasted Hazelnuts.
• While 1 kg of Dry Roasted Hazelnuts Or Filberts contains 2 times more Energy, 249.6 times more Fat, 125.3 times more Saturated Fat and 155.6 times more Omega 6 than Raw California Red Kidney Beans.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6