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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Oil Roasted Cashews	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	200% 5800kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	492% 478g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	265% 84.8g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	499% 84.8g	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	230% 299g	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	1.1% 0.8g	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	% 0.8g	NA	g per day for Men 19-50 years
Sucrose	% 48.4g	NA	g per day for Men 19-50 years
Fiber	87% 33g	245% 93g	38g per day for Men 19-50 years
Protein	301% 168g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Oil 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	303% 3.63mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.18mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	248% 3.23mg	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	62.5% 250μg	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	3.33% 3mg	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

	Oil Roasted Cashews	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	43% 430mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	2270% 20.4mg	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	756% 60.5mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	650% 2730mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	725% 16.7mg	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	759% 5310mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	186% 6320mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	369% 203μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	486% 53.5mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	0.94% 34.8g	18% 669g	3700g per day for Men 19-50 years

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

• Oil Roasted Cashew Nuts have 2.8 times more Vitamin B1, 3.5 times more Vitamin B2, 3.2 times more Vitamin B3, 4 times more Vitamin B5 and 3.1 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3 times more Vitamin B9 and 4 times more Vitamin C than Oil Roasted Cashew Nuts.
• Both Oil 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 Oil Roasted Cashews vs Boiled California Red Kidney Beans:

• Oil Roasted Cashew Nuts have 7.1 times more Copper, 2 times more Iron, 5.7 times more Magnesium, 5.2 times more Manganese, 3.9 times more Phosphorus, 1.5 times more Potassium, 16.9 times more Selenium and 6.2 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.5 times more Calcium and 19.2 times more Water than Oil Roasted Cashew Nuts.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Cashew Nuts have 4.7 times more Energy, 530.8 times more Fat, 605.6 times more Saturated Fat, 2.1 times more Omega 3, 423.9 times more Omega 6, 1.3 times more Carbohydrate and 1.8 times more Protein than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.8 times more Fiber than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.