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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	51.6% 1497kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	101% 32.4g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	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	209% 271g	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	297% 113g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	197% 111g	145% 81g	56g per day for Men 19-50 years

Vitamins

	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	200% 2.4mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	56.7% 9.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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

	California Red Kidney Beans	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	88.5% 885mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	530% 42.4mg	294% 23.5mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	297% 1247mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	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	262% 1837mg	281% 1964mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	95% 3239mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	1147% 631μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	43.2% 649mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.39% 14.3g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 1.5 times more Vitamin B1, 1.3 times more Vitamin B5, 3.8 times more Vitamin B9 and 7.5 times more Vitamin C than Lightly Salted Oil Roasted Mixed Nuts.
• While Lightly Salted Oil Roasted Mixed Nuts contain 1.5 times more Vitamin B2 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Lightly Salted Oil Roasted Mixed Nuts have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.
• Both Raw California Red Kidney Beans as well as Lightly Salted Oil Roasted Mixed 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 Mixed Nuts:

• Raw California Red Kidney Beans have 1.5 times more Calcium, 1.8 times more Iron and 2.1 times more Potassium than Lightly Salted Oil Roasted Mixed Nuts.
• While Lightly Salted Oil Roasted Mixed Nuts contain 1.5 times more Copper, 1.7 times more Magnesium, 2.1 times more Manganese, 43.5 times more Selenium, 13 times more Sodium and 1.8 times more Zinc than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Lightly Salted Oil Roasted Mixed Nuts have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have more Omega 3, 2.4 times more Carbohydrate, 3.5 times more Fiber and 1.4 times more Protein than Lightly Salted Oil Roasted Mixed Nuts.
• While Lightly Salted Oil Roasted Mixed Nuts contain 1.8 times more Energy, 200 times more Fat, 198.4 times more Saturated Fat and 199.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.