Comparing Nutrients in 1 pound Macadamia Nuts VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Macadamia Nuts	4%	89%	7%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Macadamia Nuts	Red Kidney Beans	Recommended Dietary Allowance
Energy	112% 3257kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	354% 344g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	171% 54.7g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	58.4% 0.93g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.88g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.2% 62.7g	214% 278g	130g per day for Men 19-50 years
Sugars	28.6% 20.7g	13% 9.53g	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	% 20g	NA	g per day for Men 19-50 years
Fiber	103% 39g	181% 69g	38g per day for Men 19-50 years
Protein	64% 36g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Macadamia Nuts	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	452% 5.42mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.5% 0.73mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.8% 3.44mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	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	12.5% 50μg	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	6.05% 5.44mg	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	16.3% 2.45mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Macadamia Nuts	Red Kidney Beans	Recommended Dietary Allowance
Calcium	38.6% 386mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	381% 3.43mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	209% 16.7mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	815% 18.7mg	219% 5.04mg	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	122% 853mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	49% 1669mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.3μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	0.17% 6.17g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Macadamia Nuts VS Red Kidney Beans per 1 lb

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

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

• 1 pound of Macadamia Nuts has 2 times more Vitamin B1 and 2.6 times more Vitamin E than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.3 times more Vitamin B2, 1.4 times more Vitamin B6, 35.8 times more Vitamin B9 and 3.8 times more Vitamin C than Raw Macadamia Nuts.
• Both Macadamia Nuts and Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Macadamia Nuts have insufficient amounts of Vitamin C
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Macadamia Nuts as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Macadamia Nuts has 3.7 times more Manganese than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.8 times more Iron, 2.2 times more Phosphorus, 3.7 times more Potassium and 2.1 times more Zinc than Raw Macadamia Nuts.
• Both Macadamia Nuts and Red Kidney Beans contain similar levels of Calcium, Copper, Magnesium and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Macadamia Nuts has 2.1 times more Energy, 71.5 times more Fat, 78.3 times more Saturated Fat, 5.7 times more Omega 6 and 2.2 times more Sugars than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.7 times more Omega 3, 4.4 times more Carbohydrate, 1.8 times more Fiber and 2.8 times more Protein than Raw Macadamia Nuts.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6