Comparing Nutrients in 1 pound California Red Kidney Beans VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	California Red Kidney Beans	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	51.6% 1497kcal	91% 2631kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	223% 217g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	120% 38.5g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	226% 38.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	104% 135g	130g per day for Men 19-50 years
Sugars	NA	31.3% 22.7g	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	0.5% 0.36g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 22g	g per day for Men 19-50 years
Fiber	297% 113g	39.4% 15g	38g per day for Men 19-50 years
Protein	197% 111g	136% 76.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Oil Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	137% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	49.2% 7.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	113% 1.47mg	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	447% 1787μg	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	22.7% 20.4mg	1.5% 1.36mg	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	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	131% 157μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	88.5% 885mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	1030% 9.27mg	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	530% 42.4mg	343% 27.4mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	295% 1238mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	329% 7.57mg	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	262% 1837mg	344% 2409mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	84.3% 2867mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	221% 24.3mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.43% 15.8g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 1.5 times more Vitamin B1, 1.2 times more Vitamin B6, 15.8 times more Vitamin B9 and 15 times more Vitamin C than Oil Roasted Cashew Nuts.
• Both Raw California Red Kidney Beans and Oil Roasted Cashew Nuts have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 1 lb.
• Both Raw California Red Kidney Beans as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for California Red Kidney Beans vs Oil Roasted Cashews:

• Raw California Red Kidney Beans have 4.5 times more Calcium, 1.5 times more Iron and 2.4 times more Potassium than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 1.9 times more Copper, 1.7 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus, 6.3 times more Selenium and 2.1 times more Zinc than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 1.2 times more Omega 3, 2 times more Carbohydrate, 7.5 times more Fiber and 1.4 times more Protein than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 1.8 times more Energy, 191.1 times more Fat, 235.5 times more Saturated Fat and 157 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Oil Roasted Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.