Comparing Nutrients in 1 kilogram Macadamia Nuts VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Macadamia Nuts	4%	89%	7%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Macadamia Nuts	Red Kidney Beans	Recommended Dietary Allowance
Energy	248% 7180kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	781% 758g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	377% 121g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	76.2% 13g	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	106% 138g	471% 613g	130g per day for Men 19-50 years
Sugars	63% 45.7g	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	% 44.3g	NA	g per day for Men 19-50 years
Fiber	226% 86g	400% 152g	38g per day for Men 19-50 years
Protein	141% 79g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Macadamia Nuts	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	996% 12mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.62mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 24.7mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	152% 7.6mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	212% 2.75mg	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	27.5% 110μg	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	13.3% 12mg	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	36% 5.4mg	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

	Macadamia Nuts	Red Kidney Beans	Recommended Dietary Allowance
Calcium	85% 850mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	840% 7.56mg	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	461% 37mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	1796% 41.3mg	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	269% 1880mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	108% 3680mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	254% 28mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	3.18% 118g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Macadamia Nuts 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 Macadamia Nuts vs Red Kidney Beans:

• 1 kilogram of Macadamia Nuts has 2 times more Vitamin B1 and 2.6 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.3 times more Vitamin B2, 1.4 times more Vitamin B6, 35.8 times more Vitamin B9 and 3.8 times more Vitamin C than Raw Macadamia Nuts.
• Both Macadamia Nuts and Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Macadamia Nuts have insufficient amounts of Vitamin C
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Macadamia Nuts 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 Macadamia Nuts vs Red Kidney Beans:

• 1 kilogram of Macadamia Nuts has 3.7 times more Manganese than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.8 times more Iron, 2.2 times more Phosphorus, 3.7 times more Potassium and 2.1 times more Zinc than Raw Macadamia Nuts.
• Both Macadamia Nuts and Red Kidney Beans contain similar levels of Calcium, Copper, Magnesium and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Macadamia Nuts has 2.1 times more Energy, 71.5 times more Fat, 78.3 times more Saturated Fat, 5.7 times more Omega 6 and 2.2 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.7 times more Omega 3, 4.4 times more Carbohydrate, 1.8 times more Fiber and 2.8 times more Protein than Raw Macadamia Nuts.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6