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

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Cashew Nuts	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	191% 5530kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	452% 439g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	243% 78g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	458% 78g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	168% 219g	130g per day for Men 19-50 years
Sugars	81.5% 59g	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	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	245% 93g	38g per day for Men 19-50 years
Protein	325% 182g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Boiled 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	353% 4.23mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.64mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	321% 4.17mg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	284% 341μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	37% 370mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	2439% 22mg	291% 2.62mg	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	346% 27.7mg	8mg per day for Men 19-50 years
Magnesium	695% 2920mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	720% 16.6mg	111% 2.55mg	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	111% 3780mg	3400mg per day for Men 19-50 years
Selenium	362% 199μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	525% 57.8mg	82% 9mg	11mg per day for Men 19-50 years
Water	1.4% 52g	18% 670g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cashew Nuts versus 1 kg of Boiled Royal 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 Royal Red Kidney Beans:

• 1 kilogram of Cashew Nuts has 4.5 times more Vitamin B1, 1.9 times more Vitamin B3, 3.9 times more Vitamin B5 and 4 times more Vitamin B6 than Boiled Royal Red Kidney Beans.
• While 1 kg of Boiled Royal Red Kidney Beans contains 3 times more Vitamin B9 than Raw Cashew Nuts.
• Both Cashew Nuts and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B2 per one kilogram.
• Both Raw Cashew Nuts as well as Boiled Royal 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 Royal Red Kidney Beans:

• 1 kilogram of Cashew Nuts has 8.4 times more Copper, 2.4 times more Iron, 7 times more Magnesium, 6.5 times more Manganese, 4.2 times more Phosphorus, 1.7 times more Potassium, 16.6 times more Selenium and 6.4 times more Zinc than Boiled Royal Red Kidney Beans.
• Both Cashew Nuts and Boiled Royal Red Kidney Beans contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cashew Nuts has 4.5 times more Energy, 257.9 times more Fat, 324.3 times more Saturated Fat, 216.2 times more Omega 6, 1.4 times more Carbohydrate and 1.9 times more Protein than Boiled Royal Red Kidney Beans.
• While 1 kg of Boiled Royal Red Kidney Beans contains 2.8 times more Fiber than Raw Cashew Nuts.
• Both Cashew Nuts and Boiled Royal Red Kidney Beans offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6