Comparing Nutrients in 1 pound Boiled Kidney Beans VS Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Boiled Kidney Beans	Macadamia Nuts	Recommended Dietary Allowance
Energy	20% 576kcal	112% 3257kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	354% 344g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	171% 54.7g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	58.4% 0.93g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	34.6% 5.88g	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	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	2% 1.45g	28.6% 20.7g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	76.4% 29g	103% 39g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Macadamia 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	452% 5.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	56.5% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	68.8% 3.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	96% 1.25mg	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	12.5% 50μg	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	6.05% 5.44mg	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	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Macadamia Nuts	Recommended Dietary Allowance
Calcium	16% 159mg	38.6% 386mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	381% 3.43mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	815% 18.7mg	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	122% 853mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	49% 1669mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.17% 6.17g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 11.8 times more Vitamin B9 than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 7.5 times more Vitamin B1, 2.8 times more Vitamin B2, 4.3 times more Vitamin B3, 3.4 times more Vitamin B5, 2.3 times more Vitamin B6 and 18 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Macadamia Nuts have similar amounts of Vitamin C per 1 lb.
• Both Boiled All Types Kidney Beans as well as Raw Macadamia 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 Macadamia Nuts:

• Boiled All Types Kidney Beans have 49.2 times more Water than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 2.4 times more Calcium, 3.5 times more Copper, 1.7 times more Iron, 3.1 times more Magnesium, 9.6 times more Manganese, 1.4 times more Phosphorus, 3.3 times more Selenium and 1.3 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Macadamia Nuts have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 1.6 times more Carbohydrate than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 5.7 times more Energy, 151.5 times more Fat, 165.2 times more Saturated Fat, 12 times more Omega 6, 14.3 times more Sugars and 1.3 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Macadamia Nuts have similar amounts of Omega 3 and Protein per 1 lb.
• Both Boiled All Types Kidney Beans as well as Raw Macadamia Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.