Comparing Nutrients in 1 kilogram Roasted Cashews VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Roasted Cashews	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	198% 5740kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	478% 464g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	286% 92g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	451% 76.6g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 327g	172% 224g	130g per day for Men 19-50 years
Sugars	69% 50g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	245% 93g	38g per day for Men 19-50 years
Protein	273% 153g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Boiled California 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	167% 2mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.5% 14mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	244% 12mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	197% 2.56mg	80% 1.04mg	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	173% 690μg	185% 740μg	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	0% 0mg	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	61.3% 9.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	289% 347μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	45% 450mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	2467% 22mg	321% 2.9mg	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	750% 60mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	619% 2600mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	138% 3.18mg	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	700% 4900mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	166% 5650mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	509% 56mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	0.46% 17g	18% 669g	3700g per day for Men 19-50 years

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

• Dry Roasted Cashew Nuts have 1.6 times more Vitamin B1, 3.2 times more Vitamin B2, 2.6 times more Vitamin B3, 5.6 times more Vitamin B5 and 2.5 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Vitamin C than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Boiled California Red Kidney Beans have similar amounts of Vitamin B9 per 1 kg.
• Both Dry Roasted Cashew Nuts as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Dry Roasted Cashew Nuts have 7.7 times more Copper, 2 times more Iron, 5.4 times more Magnesium, 2.6 times more Manganese, 3.6 times more Phosphorus, 1.3 times more Potassium, 9.8 times more Selenium, 4 times more Sodium and 6.5 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.5 times more Calcium and 39.4 times more Water than Dry Roasted Cashew Nuts.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Cashew Nuts have 4.6 times more Energy, 515 times more Fat, 654.1 times more Saturated Fat, 5 times more Omega 3, 383 times more Omega 6, 1.5 times more Carbohydrate and 1.7 times more Protein than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.1 times more Fiber than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.