Comparing Nutrients in 1 pound Boiled Kidney Beans VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Boiled Kidney Beans	Cashew Nuts	Recommended Dietary Allowance
Energy	20% 576kcal	86.5% 2508kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	205% 199g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	110% 35.3g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	208% 35.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	105% 137g	130g per day for Men 19-50 years
Sugars	2% 1.45g	37% 27g	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	0.31% 0.23g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 26.4g	g per day for Men 19-50 years
Fiber	76.4% 29g	39.4% 15g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	148% 82.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	160% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	78.4% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	145% 1.9mg	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	147% 590μg	28.3% 113μg	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	6.05% 5.44mg	2.5% 2.27mg	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	0.91% 0.14mg	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cashew Nuts	Recommended Dietary Allowance
Calcium	16% 159mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	1106% 9.96mg	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	126% 10mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	315% 1324mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	326% 7.5mg	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	89.4% 626mg	384% 2690mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	88% 2994mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	238% 26.2mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.64% 23.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Cashew Nuts:

• Boiled All Types Kidney Beans have 5.2 times more Vitamin B9 and 2.4 times more Vitamin C than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 2.6 times more Vitamin B1, 1.8 times more Vitamin B3, 3.9 times more Vitamin B5, 3.5 times more Vitamin B6, 30 times more Vitamin E and 4.1 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Cashew Nuts have similar amounts of Vitamin B2 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Cashew Nuts:

• Boiled All Types Kidney Beans have 12.9 times more Water than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 10.2 times more Copper, 3 times more Iron, 7 times more Magnesium, 3.8 times more Manganese, 4.3 times more Phosphorus, 1.6 times more Potassium, 18.1 times more Selenium and 5.8 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Cashew Nuts have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 2.7 times more Omega 3 and 1.9 times more Fiber than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 4.4 times more Energy, 87.7 times more Fat, 106.6 times more Saturated Fat, 72.1 times more Omega 6, 1.3 times more Carbohydrate, 18.5 times more Sugars and 2.1 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.