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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Oil Roasted Mixed Nuts	California Red Kidney Beans	Recommended Dietary Allowance
Energy	209% 6070kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	223% 71.4g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	632% 108g	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	192% 250g	460% 598g	130g per day for Men 19-50 years
Sugars	72% 52g	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	0.55% 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	655% 249g	38g per day for Men 19-50 years
Protein	319% 179g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	California Red 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	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	247% 3.2mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.07mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.57mg	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	260% 1040μg	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	6.67% 6mg	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	512% 76.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	130% 1300mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	1866% 16.8mg	1222% 11mg	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	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	655% 2750mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	932% 21.4mg	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	619% 4330mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	210% 7140mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	2529% 1391μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	95% 1430mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	415% 45.7mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	0.85% 31.5g	3.18% 118g	3700g per day for Men 19-50 years

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

• Lightly Salted Oil Roasted Mixed Nuts have 1.5 times more Vitamin B2 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B5, 3.8 times more Vitamin B9 and 7.5 times more Vitamin C than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts and Raw California Red Kidney Beans have similar amounts of Vitamin B3 and Vitamin B6 per 1 kg.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Raw California Red 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 California Red Kidney Beans:

• Lightly Salted Oil Roasted Mixed Nuts have 1.5 times more Copper, 1.7 times more Magnesium, 2.1 times more Manganese, 43.5 times more Selenium, 13 times more Sodium and 1.8 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Calcium, 1.8 times more Iron and 2.1 times more Potassium than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts and Raw California Red Kidney Beans have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Lightly Salted Oil Roasted Mixed Nuts have 1.8 times more Energy, 200 times more Fat, 198.4 times more Saturated Fat and 199.1 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Omega 3, 2.4 times more Carbohydrate, 3.5 times more Fiber and 1.4 times more Protein than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.