Comparing Nutrients in 1 kilogram Oil Roasted Mixed Nuts VS Canned Beans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Canned Beans	18%	3%	79%

Macro Nutrients

	Oil Roasted Mixed Nuts	Canned Beans	Recommended Dietary Allowance
Energy	209% 6070kcal	32.4% 940kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	223% 71.4g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	632% 108g	3.24% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 250g	163% 211g	130g per day for Men 19-50 years
Sugars	72% 52g	110% 79.6g	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	0.55% 0.4g	21.5% 15.6g	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	% 1.1g	% 16g	g per day for Men 19-50 years
Sucrose	% 50g	% 48g	g per day for Men 19-50 years
Fiber	187% 71g	108% 41g	38g per day for Men 19-50 years
Protein	319% 179g	85% 47.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Canned Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.57mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	247% 3.2mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.07mg	43.2% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.57mg	64.6% 0.84mg	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	260% 1040μg	30% 120μg	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	6.67% 6mg	0% 0mg	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	512% 76.8mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts	Canned Beans	Recommended Dietary Allowance
Calcium	130% 1300mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	1866% 16.8mg	161% 1.45mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	648% 51.8mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	655% 2750mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	932% 21.4mg	47.4% 1.1mg	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	619% 4330mg	106% 740mg	700mg per day for Men 19-50 years
Potassium	210% 7140mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	2529% 1391μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	95% 1430mg	229% 3430mg	1500mg per day for Men 19-50 years
Zinc	415% 45.7mg	207% 23mg	11mg per day for Men 19-50 years
Water	0.85% 31.5g	19.5% 720g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Mixed Nuts VS Canned Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Mixed Nuts versus 1 kg of Canned Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Mixed Nuts vs Canned Beans:

• 1 kilogram of Oil Roasted Mixed Nuts has 3.7 times more Vitamin B1, 8.2 times more Vitamin B2, 4.7 times more Vitamin B3, 2.8 times more Vitamin B5, 4.3 times more Vitamin B6, 8.7 times more Vitamin B9 and 51.2 times more Vitamin E than Canned Beans.
• 1 kilogram of Canned Beans have insufficient amounts of Vitamin E
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Canned Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Mixed Nuts vs Canned Beans:

• 1 kilogram of Oil Roasted Mixed Nuts has 3.8 times more Calcium, 11.6 times more Copper, 4.4 times more Iron, 10.2 times more Magnesium, 19.7 times more Manganese, 5.9 times more Phosphorus, 3.2 times more Potassium, 27.8 times more Selenium and 2 times more Zinc than Canned Beans.
• While 1 kg of Canned Beans with Salt contains 2.4 times more Sodium than Lightly Salted Oil Roasted Mixed Nuts.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Mixed Nuts has 6.5 times more Energy, 135.1 times more Fat, 100.6 times more Saturated Fat, 195.5 times more Omega 6, 1.7 times more Fiber and 3.8 times more Protein than Canned Beans.
• While 1 kg of Canned Beans with Salt contains 1.5 times more Sugars and 39 times more Fructose than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Canned Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Beans provide inadequate amounts of Omega 6
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Canned Beans with Salt provide inadequate amounts of Omega 3 in one kilogram.