Comparing Nutrients in 300 calories Brazilnuts VS Boiled Red Kidney Beans

Weight per 300 calories

• Brazilnuts: 45.5g
• Boiled Red Kidney Beans: 236g

Brazilnuts have 5.2 times more energy per 100g than Boiled Red Kidney Beans. It has very high energy density when compared to other foods. Boiled Red Kidney Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Brazilnuts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31.5% 30.5g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	23% 7.34g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	1.02% 0.016g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	65.2% 11g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.34g	41.4% 54g	130g per day for Men 19-50 years
Sugars	1.46% 1.06g	1.04% 0.76g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.06g	NA	g per day for Men 19-50 years
Fiber	9% 3.4g	46% 17.5g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Boiled 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	23.4% 0.28mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.84% 0.13mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.68% 0.084mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.54% 0.046mg	22% 0.28mg	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	2.5% 10μg	76.8% 307μg	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	0.35% 0.32mg	3.15% 2.83mg	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% 2.57mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.3% 73mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	63.5% 0.57mg	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	14% 1.1mg	87% 6.94mg	8mg per day for Men 19-50 years
Magnesium	40.8% 171mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	24.2% 0.56mg	49% 1.13mg	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	47% 330mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	28% 952mg	3400mg per day for Men 19-50 years
Selenium	1587% 873μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.091% 1.37mg	0.31% 4.72mg	1500mg per day for Men 19-50 years
Zinc	17% 1.85mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.042% 1.56g	4.27% 158g	3700g per day for Men 19-50 years

Brazilnuts VS Boiled Red Kidney Beans Nutrients Per 300 Kcal

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

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

• 300 calories of Brazilnuts have 36.3 times more Vitamin E than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 1.3 times more Vitamin B1, 8.6 times more Vitamin B2, 10.2 times more Vitamin B3, 6.2 times more Vitamin B5, 6.2 times more Vitamin B6, 30.7 times more Vitamin B9 and more Vitamin K than Dried Brazilnuts.
• 300 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• 300 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Brazilnuts have 1.4 times more Copper, 1.6 times more Magnesium and 307.9 times more Selenium than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 6.3 times more Iron, 2 times more Manganese, 3.2 times more Potassium and 1.4 times more Zinc than Dried Brazilnuts.
• Both Brazilnuts and Boiled Red Kidney Beans contain similar levels of Calcium and Phosphorus per 300 calories.
• 300 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Brazilnuts have 25.9 times more Fat, 43.2 times more Saturated Fat and 43.9 times more Omega 6 than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 24.2 times more Omega 3, 10.1 times more Carbohydrate, 5.1 times more Fiber and 3.1 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Boiled Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Brazilnuts provide inadequate amounts of Omega 3 and Carbohydrate
• 300 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6