Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Boiled California Red Kidney Beans	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	19.4% 562kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	101% 32.4g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	287% 48.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	87.2% 113g	130g per day for Men 19-50 years
Sugars	NA	32.6% 23.6g	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	0.25% 0.18g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 22.7g	g per day for Men 19-50 years
Fiber	111% 42g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	74% 41.4g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Oil Roasted Mixed Nuts	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	48.8% 0.59mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	56.7% 9.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	125% 1.6mg	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	118% 472μg	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	3.02% 2.72mg	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	232% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	30% 299mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	846% 7.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	294% 23.5mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	297% 1247mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	423% 9.72mg	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	281% 1964mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	95% 3239mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	1147% 631μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	43.2% 649mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.39% 14.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Oil Roasted Mixed Nuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled California Red Kidney Beans versus 1 lb of Oil Roasted Mixed Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled California Red Kidney Beans vs Oil Roasted Mixed Nuts:

• 1 lb of Lightly Salted Oil Roasted Mixed Nuts contains 2.8 times more Vitamin B1, 5.2 times more Vitamin B2, 3.7 times more Vitamin B3, 2.8 times more Vitamin B5, 3.4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled California Red Kidney Beans vs Oil Roasted Mixed Nuts:

• 1 lb of Lightly Salted Oil Roasted Mixed Nuts contains 2 times more Calcium, 5.8 times more Copper, 1.7 times more Iron, 5.7 times more Magnesium, 6.7 times more Manganese, 3.2 times more Phosphorus, 1.7 times more Potassium, 115.9 times more Selenium, 35.8 times more Sodium and 5.3 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has more Omega 3 and 1.3 times more Fiber than Oil Roasted Mixed Nuts.
• While 1 lb of Lightly Salted Oil Roasted Mixed Nuts contains 4.9 times more Energy, 555.6 times more Fat, 510.2 times more Saturated Fat, 537.5 times more Omega 6 and 2 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Oil Roasted Mixed Nuts offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3