Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Boiled California Red Kidney Beans	Brazilnuts	Recommended Dietary Allowance
Energy	19.4% 562kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	229% 73g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	41% 53.3g	130g per day for Men 19-50 years
Sugars	NA	14.6% 10.6g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 10.6g	g per day for Men 19-50 years
Fiber	111% 42g	89.5% 34g	38g per day for Men 19-50 years
Protein	74% 41.4g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	35.2% 0.46mg	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	84% 336μg	25% 100μg	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	3.53% 3.18mg	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	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Brazilnuts	Recommended Dietary Allowance
Calcium	30% 299mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	878% 7.9mg	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	169% 13.5mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	241% 5.55mg	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	88.8% 621mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.42% 15.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled California Red Kidney Beans vs Brazilnuts:

• Boiled California Red Kidney Beans have 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 3.4 times more Vitamin B9 and 1.7 times more Vitamin C than Dried Brazilnuts.
• While Dried Brazilnuts contain 4.8 times more Vitamin B1 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dried Brazilnuts have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Boiled California Red Kidney Beans as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled California Red Kidney Beans vs Brazilnuts:

• Boiled California Red Kidney Beans have 1.2 times more Iron and 19.6 times more Water than Dried Brazilnuts.
• While Dried Brazilnuts contain 2.4 times more Calcium, 6 times more Copper, 7.8 times more Magnesium, 3.8 times more Manganese, 5.3 times more Phosphorus, 1.6 times more Potassium, 1597.5 times more Selenium and 4.7 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled California Red Kidney Beans have 1.9 times more Carbohydrate and 1.2 times more Fiber than Dried Brazilnuts.
• While Dried Brazilnuts contain 5.3 times more Energy, 745.6 times more Fat, 1152.4 times more Saturated Fat, 1218.2 times more Omega 6 and 1.6 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dried Brazilnuts have similar amounts of Omega 3 per 1 lb.
• Both Boiled California Red Kidney Beans as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.