Comparing Nutrients in 1 pound Roasted Macadamia Nuts VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Macadamia Nuts	4%	89%	7%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Roasted Macadamia Nuts	Canned Kidney Beans	Recommended Dietary Allowance
Energy	112% 3257kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	356% 345g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	169% 54g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	55.6% 0.89g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	34.8% 5.9g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.7% 60.7g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	26% 18.8g	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	0.44% 0.32g	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	% 0.32g	% 0g	g per day for Men 19-50 years
Sucrose	% 18g	% 8.4g	g per day for Men 19-50 years
Fiber	95% 36.3g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	63% 35.3g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	268% 3.22mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.5% 10.3mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.7% 2.74mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	26% 0.34mg	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	11.3% 45.4μg	41% 163μg	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	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	17.2% 2.6mg	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

	Roasted Macadamia Nuts	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	31.8% 318mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	287% 2.6mg	68% 0.61mg	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	150% 12mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	127% 535mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	599% 13.8mg	33% 0.76mg	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	128% 898mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	53% 5.85mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.2% 7.3g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Macadamia Nuts vs Canned Kidney Beans:

• Dry Roasted Macadamia Nuts have 6.1 times more Vitamin B1, 1.7 times more Vitamin B2, 5.5 times more Vitamin B3, 4.4 times more Vitamin B5, 4.9 times more Vitamin B6 and 28.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.6 times more Vitamin B9, 1.7 times more Vitamin C and more Vitamin K than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Macadamia Nuts vs Canned Kidney Beans:

• Dry Roasted Macadamia Nuts have 2.1 times more Calcium, 4.2 times more Copper, 2.3 times more Iron, 4.4 times more Magnesium, 18.1 times more Manganese, 2.2 times more Phosphorus, 1.5 times more Potassium, 13 times more Selenium and 2.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 74 times more Sodium and 48.5 times more Water than Dry Roasted Macadamia Nuts.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Macadamia Nuts have 8.5 times more Energy, 126.8 times more Fat, 84.7 times more Saturated Fat, 2.4 times more Omega 3, 12.3 times more Omega 6, 2.2 times more Sugars, 1.9 times more Fiber and 1.5 times more Protein than Canned All Types Kidney Beans.
• Both Dry Roasted Macadamia Nuts and Canned All Types Kidney Beans have similar amounts of Carbohydrate per 1 lb.
• Both Dry Roasted Macadamia Nuts as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.