Comparing Nutrients in 1 pound Brazilnuts VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Brazilnuts	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	103% 2989kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	11.6% 8.4g	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	0% 0g	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 8.4g	g per day for Men 19-50 years
Fiber	89.5% 34g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	116% 65g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	28% 0.36mg	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	25% 100μg	26% 104μg	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	3.53% 3.18mg	4.03% 3.63mg	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	171% 25.6mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	72.6% 726mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	74% 0.67mg	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	138% 11mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	57.4% 1.3mg	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	470% 3289mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Canned Red Kidney Beans with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Brazilnuts versus 1 lb of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Brazilnuts vs Canned Red Kidney Beans with Liquids:

• 1 pound of Brazilnuts has 5.8 times more Vitamin B1, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 282.5 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 1.9 times more Vitamin B2, 1.7 times more Vitamin B3 and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Canned Red Kidney Beans with Liquids:

• 1 pound of Brazilnuts has 5.5 times more Calcium, 11.9 times more Copper, 1.9 times more Iron, 12.5 times more Magnesium, 4.2 times more Manganese, 6.8 times more Phosphorus, 2.5 times more Potassium, 1742.7 times more Selenium and 6.5 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 85.3 times more Sodium and 22.8 times more Water than Dried Brazilnuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 8.1 times more Energy, 186.4 times more Fat, 129.1 times more Saturated Fat, 293.5 times more Omega 6, 1.3 times more Sugars, 1.7 times more Fiber and 2.7 times more Protein than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 1.4 times more Omega 3 and 1.3 times more Carbohydrate than Dried Brazilnuts.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6