Comparing Nutrients in 1 kilogram Roasted Macadamia Nuts VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Macadamia Nuts	4%	89%	7%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Roasted Macadamia Nuts	California Red Kidney Beans	Recommended Dietary Allowance
Energy	248% 7180kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	784% 761g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	373% 119g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	123% 1.96g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	76.6% 13g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	460% 598g	130g per day for Men 19-50 years
Sugars	57% 41.4g	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	0.97% 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	% 40g	NA	g per day for Men 19-50 years
Fiber	211% 80g	655% 249g	38g per day for Men 19-50 years
Protein	139% 78g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	California 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	592% 7.1mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.03mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	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	25% 100μg	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	7.78% 7mg	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	38% 5.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Macadamia Nuts	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	70% 700mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	633% 5.7mg	1222% 11mg	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	331% 26.5mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	281% 1180mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	1320% 30.4mg	435% 10mg	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	283% 1980mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	107% 3630mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	0.44% 16g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Macadamia Nuts VS California Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Macadamia Nuts vs California Red Kidney Beans:

• 1 kilogram of Roasted Macadamia Nuts has 1.3 times more Vitamin B1 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 2.5 times more Vitamin B2, 1.3 times more Vitamin B5, 39.4 times more Vitamin B9 and 6.4 times more Vitamin C than Dry Roasted Macadamia Nuts.
• Both Roasted Macadamia Nuts and California Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Roasted Macadamia Nuts have insufficient amounts of Vitamin C
• Both Dry Roasted Macadamia Nuts as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Macadamia Nuts vs California Red Kidney Beans:

• 1 kilogram of Roasted Macadamia Nuts has 3 times more Manganese and 3.7 times more Selenium than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 2.8 times more Calcium, 1.9 times more Copper, 3.5 times more Iron, 1.4 times more Magnesium, 2 times more Phosphorus, 4.1 times more Potassium and 2 times more Zinc than Dry Roasted Macadamia Nuts.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Macadamia Nuts has 2.2 times more Energy, 304.3 times more Fat, 331.9 times more Saturated Fat, 2.3 times more Omega 3 and 24.1 times more Omega 6 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 4.5 times more Carbohydrate, 3.1 times more Fiber and 3.1 times more Protein than Dry Roasted Macadamia Nuts.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6