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

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	20% 576kcal	96% 2790kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	263% 255g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	129% 41.2g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	70.6% 1.13g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	297% 50.5g	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	77.7% 101g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	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	76.4% 29g	65.7% 25g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	126% 70.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	191% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	87.3% 4.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	63% 0.82mg	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	63.5% 254μg	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	NA	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	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Calcium	16% 159mg	48% 481mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	905% 8.14mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	305% 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	291% 2037mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	192% 21mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.39% 14.3g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 2.3 times more Vitamin B9 and 2.4 times more Vitamin C than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 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 All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Oil Roasted Mixed Nuts no Peanuts:

• Boiled All Types Kidney Beans have 21.3 times more Water than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 3 times more Calcium, 8.3 times more Copper, 6 times more Magnesium, 3.6 times more Manganese, 3.3 times more Phosphorus, 1.3 times more Potassium and 4.7 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Mixed Nuts no Salt and Peanuts contain 4.8 times more Energy, 112.3 times more Fat, 124.5 times more Saturated Fat, 1.5 times more Omega 3, 103.1 times more Omega 6 and 1.8 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Carbohydrate and Fiber per 1 lb.
• Both Boiled All Types Kidney Beans as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.