Comparing Nutrients in 1 kilogram Red Kidney Beans VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Red Kidney Beans	Brazilnuts	Recommended Dietary Allowance
Energy	116% 3370kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	504% 161g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	90% 117g	130g per day for Men 19-50 years
Sugars	29% 21g	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	400% 152g	197% 75g	38g per day for Men 19-50 years
Protein	402% 225g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Red 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	507% 6.1mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Brazilnuts	Recommended Dietary Allowance
Calcium	83% 830mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	1937% 17.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	580% 4060mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.92% 34.2g	3700g per day for Men 19-50 years

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

• Raw Red Kidney Beans have 6.1 times more Vitamin B2, 7.2 times more Vitamin B3, 4.2 times more Vitamin B5, 3.9 times more Vitamin B6, 17.9 times more Vitamin B9, 6.4 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• While Dried Brazilnuts contain 26.9 times more Vitamin E than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans and Dried Brazilnuts have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Red 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 Red Kidney Beans vs Brazilnuts:

• Raw Red Kidney Beans have 2.8 times more Iron and 2.1 times more Potassium than Dried Brazilnuts.
• While Dried Brazilnuts contain 1.9 times more Calcium, 2.5 times more Copper, 2.7 times more Magnesium, 1.8 times more Phosphorus, 599.1 times more Selenium and 1.5 times more Zinc than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans and Dried Brazilnuts have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Red Kidney Beans have 9.9 times more Omega 3, 5.2 times more Carbohydrate, 2 times more Fiber and 1.6 times more Protein than Dried Brazilnuts.
• While Dried Brazilnuts contain 2 times more Energy, 63.3 times more Fat, 104.8 times more Saturated Fat and 106.9 times more Omega 6 than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans and Dried Brazilnuts have similar amounts of Sugars per 1 kg.
• Both Raw Red Kidney Beans as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.