Comparing Nutrients in 1 pound Roasted Hazelnuts VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Hazelnuts	9%	81%	10%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Roasted Hazelnuts	California Red Kidney Beans	Recommended Dietary Allowance
Energy	101% 2930kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	292% 283g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	64% 20.5g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	224% 38g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 80g	209% 271g	130g per day for Men 19-50 years
Sugars	30.6% 22g	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	% 21.5g	NA	g per day for Men 19-50 years
Fiber	112% 42.6g	297% 113g	38g per day for Men 19-50 years
Protein	122% 68g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.53mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.3mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.7% 4.2mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	216% 2.8mg	139% 1.8mg	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	100% 399μg	447% 1787μg	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	19% 17.2mg	22.7% 20.4mg	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	462% 69.3mg	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

	Roasted Hazelnuts	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	55.8% 558mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	882% 7.94mg	554% 5mg	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	248% 20mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	187% 785mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	1095% 25mg	197% 4.54mg	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	262% 1837mg	700mg per day for Men 19-50 years
Potassium	101% 3425mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.31% 11.4g	1.44% 53.3g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Roasted Hazelnuts has 1.6 times more Vitamin B6 than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 1.6 times more Vitamin B1, 1.8 times more Vitamin B2 and 4.5 times more Vitamin B9 than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and California Red Kidney Beans provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin C per one pound.
• Both Dry Roasted Hazelnuts Or Filberts as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Roasted Hazelnuts has 1.6 times more Copper, 5.6 times more Manganese and 1.3 times more Selenium than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 1.6 times more Calcium, 2.1 times more Iron, 1.3 times more Phosphorus and 2 times more Potassium than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and California Red Kidney Beans contain similar levels of Magnesium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Hazelnuts has 2 times more Energy, 249.6 times more Fat, 125.3 times more Saturated Fat and 155.6 times more Omega 6 than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 1.4 times more Omega 3, 3.4 times more Carbohydrate, 2.6 times more Fiber and 1.6 times more Protein than Dry Roasted Hazelnuts Or Filberts.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6