Comparing Nutrients in 1 kilogram Cashew Nuts VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Cashew Nuts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	191% 5530kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	452% 439g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	243% 78g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	458% 78g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	175% 228g	130g per day for Men 19-50 years
Sugars	81.5% 59g	4.4% 3.2g	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	0.69% 0.5g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 58g	NA	g per day for Men 19-50 years
Fiber	87% 33g	195% 74g	38g per day for Men 19-50 years
Protein	325% 182g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Boiled 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	353% 4.23mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.64mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	321% 4.17mg	92% 1.2mg	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	325% 1300μg	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	5.56% 5mg	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	60% 9mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	284% 341μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	37% 370mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	2439% 22mg	269% 2.42mg	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	835% 66.8mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	695% 2920mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	720% 16.6mg	207% 4.77mg	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	847% 5930mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	194% 6600mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	362% 199μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	525% 57.8mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	1.4% 52g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Nuts VS Boiled Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cashew Nuts vs Boiled Red Kidney Beans:

• 1 kilogram of Cashew Nuts has 2.6 times more Vitamin B1, 1.8 times more Vitamin B3, 3.9 times more Vitamin B5, 3.5 times more Vitamin B6, 30 times more Vitamin E and 4.1 times more Vitamin K than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 5.2 times more Vitamin B9 than Raw Cashew Nuts.
• Both Cashew Nuts and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Cashew Nuts as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cashew Nuts vs Boiled Red Kidney Beans:

• 1 kilogram of Cashew Nuts has 1.3 times more Calcium, 9.1 times more Copper, 2.3 times more Iron, 6.5 times more Magnesium, 3.5 times more Manganese, 4.2 times more Phosphorus, 1.6 times more Potassium, 16.6 times more Selenium and 5.4 times more Zinc than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cashew Nuts has 4.4 times more Energy, 87.7 times more Fat, 108.1 times more Saturated Fat, 72.7 times more Omega 6, 1.3 times more Carbohydrate, 18.5 times more Sugars and 2.1 times more Protein than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.7 times more Omega 3 and 2.2 times more Fiber than Raw Cashew Nuts.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6