Comparing Nutrients in 1 pound Oil Roasted Mixed Nuts VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Oil Roasted Mixed Nuts	Canned Kidney Beans	Recommended Dietary Allowance
Energy	95% 2753kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	101% 32.4g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0% 0g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	287% 48.8g	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	87.2% 113g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	32.6% 23.6g	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	0.25% 0.18g	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	% 0.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 22.7g	% 8.4g	g per day for Men 19-50 years
Fiber	84.8% 32.2g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	145% 81g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.7% 9.07mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.6mg	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	118% 472μg	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	3.02% 2.72mg	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	232% 35mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	59% 590mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	846% 7.6mg	68% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	294% 23.5mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	297% 1247mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	423% 9.72mg	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	281% 1964mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	95% 3239mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	1147% 631μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	43.2% 649mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	9.57% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Mixed Nuts VS Canned Kidney Beans per 1 lb

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

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

• 1 pound of Oil Roasted Mixed Nuts has 3.1 times more Vitamin B1, 6.3 times more Vitamin B2, 4.9 times more Vitamin B3, 4.4 times more Vitamin B5, 4.8 times more Vitamin B6, 2.9 times more Vitamin B9 and 384 times more Vitamin E than Canned Kidney Beans.
• 1 pound of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Mixed Nuts has 3.8 times more Calcium, 12.4 times more Copper, 4.4 times more Iron, 10.2 times more Magnesium, 12.8 times more Manganese, 4.8 times more Phosphorus, 3 times more Potassium, 154.6 times more Selenium and 9.9 times more Zinc than Canned Kidney Beans.
• While 1 lb of Canned All Types Kidney Beans contains 2.1 times more Sodium and 24.8 times more Water than Lightly Salted Oil Roasted Mixed Nuts.
• 1 pound of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Mixed Nuts has 7.2 times more Energy, 83.3 times more Fat, 50.7 times more Saturated Fat, 101.4 times more Omega 6, 1.7 times more Carbohydrate, 2.8 times more Sugars, 1.7 times more Fiber and 3.4 times more Protein than Canned Kidney Beans.
• While 1 lb of Canned All Types Kidney Beans contains more Omega 3 than Lightly Salted Oil Roasted Mixed Nuts.
• 1 pound of Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3
• 1 pound of Canned Kidney Beans provide inadequate amounts of Omega 6