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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Oil Roasted Cashews	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	200% 5800kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	492% 478g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	265% 84.8g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	499% 84.8g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	230% 299g	449% 583g	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	655% 249g	38g per day for Men 19-50 years
Protein	301% 168g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Royal 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	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.18mg	185% 2.4mg	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% 3.96mg	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	983% 3930μg	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	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	43% 430mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	2270% 20.4mg	1111% 10mg	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	1088% 87mg	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	482% 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	396% 13460mg	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	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	486% 53.5mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	0.94% 34.8g	3.2% 119g	3700g per day for Men 19-50 years

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

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

• 1 kg of Raw Royal Red Kidney Beans contains 15.7 times more Vitamin B9 and 15 times more Vitamin C than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Royal Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Oil Roasted Cashews have insufficient amounts of Vitamin C
• Both Oil Roasted Cashew Nuts as well as Raw Royal 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 Royal Red Kidney Beans:

• 1 kilogram of Oil Roasted Cashews has 2 times more Copper, 2 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 6.3 times more Selenium and 2 times more Zinc than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 3 times more Calcium, 1.4 times more Iron and 2.1 times more Potassium than Oil Roasted Cashew Nuts.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Cashews has 1.8 times more Energy, 106.2 times more Fat, 130.4 times more Saturated Fat and 87.4 times more Omega 6 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 2.2 times more Omega 3, 2 times more Carbohydrate, 7.5 times more Fiber and 1.5 times more Protein than Oil Roasted Cashew Nuts.
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6