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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Oil Roasted Cashews	Red Kidney Beans	Recommended Dietary Allowance
Energy	200% 5800kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	492% 478g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	265% 84.8g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	499% 84.8g	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	230% 299g	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	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	400% 152g	38g per day for Men 19-50 years
Protein	301% 168g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Oil 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	303% 3.63mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.18mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	248% 3.23mg	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	62.5% 250μg	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	3.33% 3mg	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

	Oil Roasted Cashews	Red Kidney Beans	Recommended Dietary Allowance
Calcium	43% 430mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	2270% 20.4mg	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	756% 60.5mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	650% 2730mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	725% 16.7mg	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	759% 5310mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	186% 6320mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	369% 203μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	486% 53.5mg	254% 28mg	11mg per day for Men 19-50 years
Water	0.94% 34.8g	3.18% 118g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Oil 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 Oil Roasted Cashews vs Red Kidney Beans:

• 1 kilogram of Oil Roasted Cashews has 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 1.7 times more Vitamin B1, 15.8 times more Vitamin B9 and 15 times more Vitamin C than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Red Kidney Beans provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Oil Roasted Cashews have insufficient amounts of Vitamin C
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Oil 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 Oil Roasted Cashews vs Red Kidney Beans:

• 1 kilogram of Oil Roasted Cashews has 2.9 times more Copper, 2 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 6.3 times more Selenium and 1.9 times more Zinc than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.9 times more Calcium and 2.2 times more Potassium than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Red Kidney Beans contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Cashews has 1.7 times more Energy, 45.1 times more Fat, 55.1 times more Saturated Fat, 37.2 times more Omega 6 and 2.4 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 5.3 times more Omega 3, 2.1 times more Carbohydrate, 4.6 times more Fiber and 1.3 times more Protein than Oil Roasted Cashew Nuts.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6