Comparing Nutrients in 1 kilogram Roasted Cashews VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Roasted Cashews	Red Kidney Beans	Recommended Dietary Allowance
Energy	198% 5740kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	478% 464g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	286% 92g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	451% 76.6g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 327g	471% 613g	130g per day for Men 19-50 years
Sugars	69% 50g	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	273% 153g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.5% 14mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	244% 12mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	197% 2.56mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	289% 347μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Red Kidney Beans	Recommended Dietary Allowance
Calcium	45% 450mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	2467% 22mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	619% 2600mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	483% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	166% 5650mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	509% 56mg	254% 28mg	11mg per day for Men 19-50 years
Water	0.46% 17g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cashews VS Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Roasted Cashews has 1.6 times more Vitamin B5, 4.4 times more Vitamin E and 6.2 times more Vitamin K than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 3 times more Vitamin B1, 1.5 times more Vitamin B3, 1.6 times more Vitamin B6, 5.7 times more Vitamin B9 and more Vitamin C than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Red Kidney Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Roasted Cashews have insufficient amounts of Vitamin C
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Dry Roasted Cashew Nuts as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Roasted Cashews has 3.2 times more Copper, 1.9 times more Magnesium, 1.2 times more Phosphorus, 3.7 times more Selenium and 2 times more Zinc than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.8 times more Calcium, 1.3 times more Manganese and 2.4 times more Potassium than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Red Kidney Beans contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Cashews has 1.7 times more Energy, 43.7 times more Fat, 59.5 times more Saturated Fat, 33.6 times more Omega 6 and 2.4 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.2 times more Omega 3, 1.9 times more Carbohydrate, 5.1 times more Fiber and 1.5 times more Protein than Dry Roasted Cashew Nuts.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6