Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Macadamia Nuts	4%	89%	7%

Macro Nutrients

	California Red Kidney Beans	Macadamia Nuts	Recommended Dietary Allowance
Energy	114% 3300kcal	248% 7180kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	781% 758g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	377% 121g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	76.2% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	106% 138g	130g per day for Men 19-50 years
Sugars	NA	63% 45.7g	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	% 44.3g	g per day for Men 19-50 years
Fiber	655% 249g	226% 86g	38g per day for Men 19-50 years
Protein	435% 244g	141% 79g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	996% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	125% 1.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	155% 24.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	152% 7.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	212% 2.75mg	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	27.5% 110μg	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	13.3% 12mg	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	36% 5.4mg	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	Macadamia Nuts	Recommended Dietary Allowance
Calcium	195% 1950mg	85% 850mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	840% 7.56mg	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	461% 37mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	1796% 41.3mg	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	269% 1880mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	108% 3680mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	118% 13mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.37% 13.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Macadamia Nuts:

• Raw California Red Kidney Beans have 1.4 times more Vitamin B2, 1.4 times more Vitamin B6, 35.8 times more Vitamin B9 and 3.8 times more Vitamin C than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 2.3 times more Vitamin B1 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Macadamia Nuts have similar amounts of Vitamin B3 and Vitamin B5 per 1 kg.
• Both Raw California Red Kidney Beans as well as Raw Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Macadamia Nuts:

• Raw California Red Kidney Beans have 2.3 times more Calcium, 1.5 times more Copper, 2.5 times more Iron, 1.2 times more Magnesium, 2.2 times more Phosphorus, 4 times more Potassium and 2 times more Zinc than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 4.1 times more Manganese than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Macadamia Nuts have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 4.3 times more Carbohydrate, 2.9 times more Fiber and 3.1 times more Protein than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 2.2 times more Energy, 303.1 times more Fat, 335 times more Saturated Fat, 2.5 times more Omega 3 and 24 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Raw Macadamia Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.