Comparing Nutrients in 1 pound Blanched Hazelnuts VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Blanched Hazelnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	98% 2853kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	66% 21g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	147% 25g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.3% 77g	78% 102g	130g per day for Men 19-50 years
Sugars	22% 16g	NA	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	% 15g	NA	g per day for Men 19-50 years
Fiber	131% 50g	111% 42g	38g per day for Men 19-50 years
Protein	111% 62g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.15mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	204% 2.65mg	36.3% 0.47mg	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	88.5% 354μg	84% 336μg	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	10% 9.07mg	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	529% 79.4mg	NA	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

	Blanched Hazelnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	67.6% 676mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	806% 7.26mg	146% 1.3mg	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	187% 15mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	2495% 57.4mg	62.7% 1.44mg	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	201% 1406mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	87.8% 2985mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	91% 9.98mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Hazelnuts VS Boiled California Red Kidney Beans per 1 lb

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

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

• 1 pound of Blanched Hazelnuts has 3.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.9 times more Vitamin B3, 3.7 times more Vitamin B5, 5.6 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Blanched Hazelnuts and Boiled California Red Kidney Beans provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Blanched Hazelnuts Or Filberts as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Blanched Hazelnuts has 2.3 times more Calcium, 5.5 times more Copper, 3.3 times more Magnesium, 39.8 times more Manganese, 2.3 times more Phosphorus, 1.6 times more Potassium, 3.4 times more Selenium and 2.6 times more Zinc than Boiled California Red Kidney Beans.
• Both Blanched Hazelnuts and Boiled California Red Kidney Beans contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Hazelnuts has 5.1 times more Energy, 679.4 times more Fat, 333.5 times more Saturated Fat, 1.8 times more Omega 3, 275 times more Omega 6 and 1.5 times more Protein than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.3 times more Carbohydrate than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Boiled California Red Kidney Beans offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6