Comparing Nutrients in 1 kilogram Blanched Hazelnuts VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Blanched Hazelnuts	Red Kidney Beans	Recommended Dietary Allowance
Energy	217% 6290kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	630% 612g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	146% 46.7g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	323% 55g	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	131% 170g	471% 613g	130g per day for Men 19-50 years
Sugars	48% 35g	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	0.97% 0.7g	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 33.5g	NA	g per day for Men 19-50 years
Fiber	289% 110g	400% 152g	38g per day for Men 19-50 years
Protein	245% 137g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	396% 4.75mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	163% 8.15mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	450% 5.85mg	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	195% 780μg	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	22.2% 20mg	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	1167% 175mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Hazelnuts	Red Kidney Beans	Recommended Dietary Allowance
Calcium	149% 1490mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	1778% 16mg	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	413% 33mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	5500% 127mg	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	443% 3100mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	194% 6580mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	254% 28mg	11mg per day for Men 19-50 years
Water	1.56% 58g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Hazelnuts VS Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Hazelnuts 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 Blanched Hazelnuts vs Red Kidney Beans:

• 1 kilogram of Blanched Hazelnuts has 1.5 times more Vitamin B6 and 83.3 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.3 times more Vitamin B1, 2 times more Vitamin B2, 1.4 times more Vitamin B3, 5.1 times more Vitamin B9 and 2.3 times more Vitamin C than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Red Kidney Beans provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Blanched Hazelnuts Or Filberts 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 Blanched Hazelnuts vs Red Kidney Beans:

• 1 kilogram of Blanched Hazelnuts has 1.8 times more Calcium, 2.3 times more Copper, 11.4 times more Manganese and 1.3 times more Selenium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2 times more Iron, 1.3 times more Phosphorus, 2.1 times more Potassium and 1.3 times more Zinc than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Red Kidney Beans contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Hazelnuts has 1.9 times more Energy, 57.7 times more Fat, 30.3 times more Saturated Fat, 24.1 times more Omega 6 and 1.7 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 6.2 times more Omega 3, 3.6 times more Carbohydrate, 1.4 times more Fiber and 1.6 times more Protein than Blanched Hazelnuts Or Filberts.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6