Comparing Nutrients in 1 pound Oil Roasted Mixed Nuts VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Oil Roasted Mixed Nuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	95% 2753kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	101% 32.4g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	287% 48.8g	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	87.2% 113g	78% 102g	130g per day for Men 19-50 years
Sugars	32.6% 23.6g	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	0.25% 0.18g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 22.7g	NA	g per day for Men 19-50 years
Fiber	84.8% 32.2g	111% 42g	38g per day for Men 19-50 years
Protein	145% 81g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.7% 9.07mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.6mg	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	118% 472μg	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	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	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

	Oil Roasted Mixed Nuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	59% 590mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	846% 7.6mg	146% 1.3mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	297% 1247mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	423% 9.72mg	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	281% 1964mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	95% 3239mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	1147% 631μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	43.2% 649mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Mixed Nuts VS Boiled California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Mixed Nuts 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 Oil Roasted Mixed Nuts vs Boiled California Red Kidney Beans:

• 1 pound of Oil Roasted Mixed Nuts has 2.8 times more Vitamin B1, 5.2 times more Vitamin B2, 3.7 times more Vitamin B3, 2.8 times more Vitamin B5, 3.4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Mixed Nuts vs Boiled California Red Kidney Beans:

• 1 pound of Oil Roasted Mixed Nuts has 2 times more Calcium, 5.8 times more Copper, 1.7 times more Iron, 5.7 times more Magnesium, 6.7 times more Manganese, 3.2 times more Phosphorus, 1.7 times more Potassium, 115.9 times more Selenium, 35.8 times more Sodium and 5.3 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Mixed Nuts has 4.9 times more Energy, 555.6 times more Fat, 510.2 times more Saturated Fat, 537.5 times more Omega 6 and 2 times more Protein than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains more Omega 3 and 1.3 times more Fiber than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Boiled California Red Kidney Beans offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6