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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Oil Roasted Mixed Nuts no Peanuts	Red Kidney Beans	Recommended Dietary Allowance
Energy	212% 6150kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	579% 562g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	284% 91g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	156% 2.5g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	655% 111g	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	171% 223g	471% 613g	130g per day for Men 19-50 years
Sugars	NA	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	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	400% 152g	38g per day for Men 19-50 years
Protein	277% 155g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts no Peanuts	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	374% 4.86mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.6mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	192% 9.6mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	140% 560μg	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	5.56% 5mg	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	NA	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

	Oil Roasted Mixed Nuts no Peanuts	Red Kidney Beans	Recommended Dietary Allowance
Calcium	106% 1060mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	1994% 18mg	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	321% 25.7mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	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	641% 4490mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	424% 46.6mg	254% 28mg	11mg per day for Men 19-50 years
Water	0.85% 31.5g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Mixed Nuts no Peanuts VS 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 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 Red Kidney Beans:

• 1 kilogram of Oil Roasted Mixed Nuts no Peanuts has 2.3 times more Vitamin B2 and 1.2 times more Vitamin B5 than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.2 times more Vitamin B6, 7 times more Vitamin B9 and 9 times more Vitamin C than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Peanuts and Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Oil Roasted Mixed Nuts no Peanuts have insufficient amounts of Vitamin C
• Both Oil Roasted Mixed Nuts no Salt and Peanuts 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 Oil Roasted Mixed Nuts no Peanuts vs Red Kidney Beans:

• 1 kilogram of Oil Roasted Mixed Nuts no Peanuts has 1.3 times more Calcium, 2.6 times more Copper, 1.8 times more Magnesium, 1.4 times more Manganese and 1.7 times more Zinc than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.6 times more Iron and 2.5 times more Potassium than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Peanuts and Red Kidney Beans contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Mixed Nuts no Peanuts has 1.8 times more Energy, 53 times more Fat, 59 times more Saturated Fat and 48.8 times more Omega 6 than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.4 times more Omega 3, 2.8 times more Carbohydrate, 2.8 times more Fiber and 1.5 times more Protein than Oil Roasted Mixed Nuts no Salt and Peanuts.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6