Comparing Nutrients in 1 kilogram Brazilnuts VS Boiled Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Brazilnuts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	227% 6590kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	175% 228g	130g per day for Men 19-50 years
Sugars	32% 23.3g	4.4% 3.2g	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	% 23.3g	NA	g per day for Men 19-50 years
Fiber	197% 75g	195% 74g	38g per day for Men 19-50 years
Protein	256% 143g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	514% 6.17mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	92% 1.2mg	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	55% 220μg	325% 1300μg	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	7.78% 7mg	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	377% 56.5mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	160% 1600mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	269% 2.42mg	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	304% 24.3mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	207% 4.77mg	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	1036% 7250mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Boiled Red Kidney Beans per 1 kg

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

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

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

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

• 1 kilogram of Brazilnuts has 5.7 times more Calcium, 7.2 times more Copper, 8.4 times more Magnesium, 2.6 times more Manganese, 5.1 times more Phosphorus, 1.6 times more Potassium, 1597.5 times more Selenium and 3.8 times more Zinc than Boiled Red Kidney Beans.
• Both Brazilnuts and Boiled Red Kidney Beans contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 5.2 times more Energy, 134.2 times more Fat, 224.1 times more Saturated Fat, 227.7 times more Omega 6, 7.3 times more Sugars and 1.7 times more Protein than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 4.7 times more Omega 3 and 1.9 times more Carbohydrate than Dried Brazilnuts.
• Both Brazilnuts and Boiled Red Kidney Beans offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6