Comparing Nutrients in 1 kilogram Oil Roasted Mixed Nuts VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Oil Roasted Mixed Nuts	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	209% 6070kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	223% 71.4g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	0% 0g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	632% 108g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 250g	175% 228g	130g per day for Men 19-50 years
Sugars	72% 52g	4.4% 3.2g	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	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 50g	NA	g per day for Men 19-50 years
Fiber	187% 71g	168% 64g	38g per day for Men 19-50 years
Protein	319% 179g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.57mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	247% 3.2mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.07mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.57mg	92% 1.2mg	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	325% 1300μg	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	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	512% 76.8mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	130% 1300mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	1866% 16.8mg	240% 2.16mg	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	278% 22mg	8mg per day for Men 19-50 years
Magnesium	655% 2750mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	932% 21.4mg	187% 4.3mg	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	197% 1380mg	700mg per day for Men 19-50 years
Potassium	210% 7140mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	2529% 1391μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	95% 1430mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	415% 45.7mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.85% 31.5g	18% 669g	3700g per day for Men 19-50 years

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

• Lightly Salted Oil Roasted Mixed Nuts have 2.2 times more Vitamin B1, 5.5 times more Vitamin B2, 3.5 times more Vitamin B3, 2.8 times more Vitamin B5, 3 times more Vitamin B6 and 256 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Vitamin C than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 1 kg.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Lightly Salted Oil Roasted Mixed Nuts have 3.7 times more Calcium, 7.8 times more Copper, 2.3 times more Iron, 6.5 times more Magnesium, 5 times more Manganese, 3.1 times more Phosphorus, 1.8 times more Potassium, 126.5 times more Selenium, 143 times more Sodium and 4.6 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 21.3 times more Water than Lightly Salted Oil Roasted Mixed Nuts.

Comparison of macro-nutrients per 1 kilogram:

• Lightly Salted Oil Roasted Mixed Nuts have 4.8 times more Energy, 100 times more Fat, 97.8 times more Saturated Fat, 99.5 times more Omega 6, 16.3 times more Sugars and 2.1 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3 than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts and Boiled All Types Kidney Beans have similar amounts of Carbohydrate and Fiber per 1 kg.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.