Comparing Nutrients in 1 pound California Red Kidney Beans VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	California Red Kidney Beans	Cashew Nuts	Recommended Dietary Allowance
Energy	51.6% 1497kcal	86.5% 2508kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	205% 199g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	110% 35.3g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	208% 35.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	105% 137g	130g per day for Men 19-50 years
Sugars	NA	37% 27g	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	0.31% 0.23g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 26.4g	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	148% 82.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cashew Nuts	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	160% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	78.4% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	145% 1.9mg	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	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	NA	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cashew Nuts	Recommended Dietary Allowance
Calcium	88.5% 885mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	1106% 9.96mg	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	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	315% 1324mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	326% 7.5mg	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	384% 2690mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	88% 2994mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	238% 26.2mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cashew Nuts per 1 lb

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

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Cashew Nuts:

• 1 pound of California Red Kidney Beans has 1.3 times more Vitamin B1, 3.8 times more Vitamin B2, 1.9 times more Vitamin B3, 15.8 times more Vitamin B9 and 9 times more Vitamin C than Cashew Nuts.
• Both California Red Kidney Beans and Cashew Nuts provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Cashew Nuts have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Cashew Nuts:

• 1 pound of California Red Kidney Beans has 5.3 times more Calcium, 1.4 times more Iron and 2.3 times more Potassium than Cashew Nuts.
• While 1 lb of Raw Cashew Nuts contains 2 times more Copper, 1.8 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 6.2 times more Selenium and 2.3 times more Zinc than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 1.4 times more Omega 3, 2 times more Carbohydrate, 7.5 times more Fiber and 1.3 times more Protein than Cashew Nuts.
• While 1 lb of Raw Cashew Nuts contains 1.7 times more Energy, 175.4 times more Fat, 216.2 times more Saturated Fat and 144.1 times more Omega 6 than Raw California Red Kidney Beans.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6