Comparing Nutrients in 300 calories Boiled Red Kidney Beans VS Cashew Nuts

Weight per 300 calories

• Boiled Red Kidney Beans: 236g
• Cashew Nuts: 54.2g

Raw Cashew Nuts have 4.4 times more energy per unit of mass than Boiled Red Kidney Beans, which is very high in comparison to other foods. Boiled Red Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Boiled Red Kidney Beans or Cashew Nuts?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Boiled Red Kidney Beans	Cashew Nuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	24.5% 23.8g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	13% 4.22g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	25% 4.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	4.42% 3.2g	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	NA	0.037% 0.027g	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	NA	% 0.027g	g per day for Men 19-50 years
Sucrose	NA	% 3.15g	g per day for Men 19-50 years
Fiber	46% 17.5g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	2.42% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	9.37% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	17.4% 0.23mg	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	76.8% 307μg	3.4% 13.6μg	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	3.15% 2.83mg	0.3% 0.27mg	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	0.47% 0.071mg	3.25% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	15.4% 18.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cashew Nuts	Recommended Dietary Allowance
Calcium	6.6% 66mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	132% 1.2mg	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	87% 6.94mg	45.3% 3.62mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	37.7% 158mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	39% 0.9mg	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	48% 335mg	46% 322mg	700mg per day for Men 19-50 years
Potassium	28% 952mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.72mg	0.43% 6.5mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	4.27% 158g	0.076% 2.82g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Cashew Nuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Red Kidney Beans or Cashew Nuts?

Lets compare vitamin content per 300 calories of Boiled Red Kidney Beans vs Cashew Nuts:

• 300 calories of Boiled Red Kidney Beans have 1.6 times more Vitamin B1, 4.4 times more Vitamin B2, 2.4 times more Vitamin B3, 1.3 times more Vitamin B6 and 22.6 times more Vitamin B9 than Cashew Nuts.
• Both Boiled Red Kidney Beans and Cashew Nuts provide similar amounts of Vitamin B5 and Vitamin K per 300 calories.
• 300 calories of Cashew Nuts have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Boiled Red Kidney Beans as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Boiled Red Kidney Beans vs Cashew Nuts:

• 300 calories of Boiled Red Kidney Beans have 3.3 times more Calcium, 1.9 times more Iron, 1.3 times more Manganese and 2.7 times more Potassium than Cashew Nuts.
• While 300 kcal of Raw Cashew Nuts contain 2.1 times more Copper, 1.5 times more Magnesium and 3.8 times more Selenium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cashew Nuts contain similar levels of Phosphorus and Zinc per 300 calories.
• 300 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Cashew Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Red Kidney Beans have 11.8 times more Omega 3, 3.3 times more Carbohydrate, 9.8 times more Fiber and 2.1 times more Protein than Cashew Nuts.
• While 300 kcal of Raw Cashew Nuts contain 20.1 times more Fat, 24.8 times more Saturated Fat and 16.7 times more Omega 6 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cashew Nuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
• 300 calories of Cashew Nuts provide inadequate amounts of Omega 3 and Fiber