Comparing Nutrients in 1 pound Hazelnuts VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Hazelnuts	9%	81%	10%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Hazelnuts	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	98% 2849kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	284% 276g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	63.3% 20.2g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	209% 35.5g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.3% 75.7g	79.6% 103g	130g per day for Men 19-50 years
Sugars	27% 19.7g	2% 1.45g	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	0.44% 0.32g	NA	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	116% 44g	76.4% 29g	38g per day for Men 19-50 years
Protein	121% 68g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	243% 2.9mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.3% 4.16mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.55mg	42% 0.54mg	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	128% 513μg	147% 590μg	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	31.8% 28.6mg	6.05% 5.44mg	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	454% 68mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.7% 64.4μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	51.7% 517mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	869% 7.82mg	109% 0.98mg	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	266% 21.3mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	176% 739mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	1218% 28mg	85% 1.95mg	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	188% 1315mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	91% 3084mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.65% 24g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Hazelnuts vs Boiled Kidney Beans:

• Hazelnuts have 4 times more Vitamin B1, 1.9 times more Vitamin B2, 3.1 times more Vitamin B3, 4.2 times more Vitamin B5, 4.7 times more Vitamin B6, 5.3 times more Vitamin C, 501 times more Vitamin E and 1.7 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Hazelnuts and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 1 lb.
• Both Hazelnuts as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Hazelnuts vs Boiled Kidney Beans:

• Hazelnuts have 3.3 times more Calcium, 8 times more Copper, 2.1 times more Iron, 3.9 times more Magnesium, 14.4 times more Manganese, 2.1 times more Phosphorus, 1.7 times more Potassium, 2.2 times more Selenium and 2.5 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 12.6 times more Water than Hazelnuts.

Comparison of macro-nutrients per 1 pound:

• Hazelnuts have 4.9 times more Energy, 121.5 times more Fat, 61.2 times more Saturated Fat, 72.5 times more Omega 6, 13.6 times more Sugars, 1.5 times more Fiber and 1.7 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Omega 3 and 1.4 times more Carbohydrate than Hazelnuts.
• Both Hazelnuts as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.