Comparing Nutrients in 1 kilogram Oil Roasted Mixed Nuts no Peanuts VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Oil Roasted Mixed Nuts no Peanuts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	212% 6150kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	579% 562g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	284% 91g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	156% 2.5g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	655% 111g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	171% 223g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	145% 55g	195% 74g	38g per day for Men 19-50 years
Protein	277% 155g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts no Peanuts	Boiled 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	420% 5.04mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	374% 4.86mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.6mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	192% 9.6mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	140% 560μg	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	5.56% 5mg	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	NA	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 no Peanuts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	106% 1060mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	1994% 18mg	269% 2.42mg	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	321% 25.7mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	207% 4.77mg	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	641% 4490mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	424% 46.6mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	0.85% 31.5g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Mixed Nuts no Peanuts VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Mixed Nuts no Peanuts versus 1 kg of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Mixed Nuts no Peanuts vs Boiled Red Kidney Beans:

• 1 kilogram of Oil Roasted Mixed Nuts no Peanuts has 3.2 times more Vitamin B1, 8.4 times more Vitamin B2, 3.4 times more Vitamin B3, 4.4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.3 times more Vitamin B9 than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts as well as Boiled Red Kidney Beans 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 no Peanuts vs Boiled Red Kidney Beans:

• 1 kilogram of Oil Roasted Mixed Nuts no Peanuts has 3.8 times more Calcium, 7.4 times more Copper, 5.6 times more Magnesium, 3.2 times more Manganese, 3.2 times more Phosphorus, 1.3 times more Potassium and 4.4 times more Zinc than Boiled Red Kidney Beans.
• Both Oil Roasted Mixed Nuts no Peanuts and Boiled Red Kidney Beans contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Mixed Nuts no Peanuts has 4.8 times more Energy, 112.3 times more Fat, 126.2 times more Saturated Fat, 1.5 times more Omega 3, 104.1 times more Omega 6 and 1.8 times more Protein than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.3 times more Fiber than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Peanuts and Boiled Red Kidney Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6