Comparing Nutrients in 1 pound California Red Kidney Beans VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	California Red Kidney Beans	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	51.6% 1497kcal	112% 3257kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	356% 345g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	169% 54g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	55.6% 0.89g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	34.8% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	NA	26% 18.8g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	297% 113g	95% 36.3g	38g per day for Men 19-50 years
Protein	197% 111g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Roasted Macadamia 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	268% 3.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	64.5% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	54.7% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	125% 1.63mg	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	11.3% 45.4μg	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	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	17.2% 2.6mg	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

	California Red Kidney Beans	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	88.5% 885mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	287% 2.6mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	127% 535mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	599% 13.8mg	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	128% 898mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	53% 5.85mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.2% 7.3g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 2.5 times more Vitamin B2, 1.3 times more Vitamin B5, 39.4 times more Vitamin B9 and 6.4 times more Vitamin C than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 1.3 times more Vitamin B1 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dry Roasted Macadamia Nuts have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.
• Both Raw California Red Kidney Beans as well as Dry Roasted Macadamia 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 Roasted Macadamia Nuts:

• Raw California Red Kidney Beans have 2.8 times more Calcium, 1.9 times more Copper, 3.5 times more Iron, 1.4 times more Magnesium, 2 times more Phosphorus, 4.1 times more Potassium and 2 times more Zinc than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 3 times more Manganese and 3.7 times more Selenium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 4.5 times more Carbohydrate, 3.1 times more Fiber and 3.1 times more Protein than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 2.2 times more Energy, 304.3 times more Fat, 331.9 times more Saturated Fat, 2.3 times more Omega 3 and 24.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Dry Roasted Macadamia Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.