Comparing Nutrients in 300 calories Roasted Cashews VS Canned Red Kidney Beans Rinsed

Weight per 300 calories

• Roasted Cashews: 52.3g
• Canned Red Kidney Beans Rinsed: 248g

Roasted Cashews have 4.7 times more energy per 100g than Canned Red Kidney Beans Rinsed. It has very high energy density when compared to other foods. Canned Red Kidney Beans, Rinsed Solids having average energy density.

Discover which food has more nutrients per 300 calories - Roasted Cashews or Canned Red Kidney Beans Rinsed?

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Canned Red Kidney Beans Rinsed	26%	7%	67%

Macro Nutrients

	Roasted Cashews	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.2g	2.38% 2.3g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	2.54% 0.81g	32g per day for Men 19-50 years
Omega 3	5.26% 0.084g	20.5% 0.33g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	3.16% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	39.7% 51.6g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.13% 1.57g	39% 15g	38g per day for Men 19-50 years
Protein	14.3% 8g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.04% 0.1mg	2.86% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.57% 0.73mg	6.46% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	21.6% 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	9% 36μg	14.3% 57μg	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% 0mg	0.55% 0.5mg	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	3.2% 0.48mg	0.5% 0.074mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	11.8% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Calcium	2.35% 23.5mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	78% 0.7mg	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	39% 3.14mg	46.5% 3.7mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	18.8% 0.43mg	41% 0.95mg	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	36.6% 256mg	41.8% 293mg	700mg per day for Men 19-50 years
Potassium	8.7% 295mg	18.2% 620mg	3400mg per day for Men 19-50 years
Selenium	11% 6.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.56% 8.36mg	34.4% 516mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	16.7% 1.83mg	11mg per day for Men 19-50 years
Water	0.024% 0.89g	4.6% 171g	3700g per day for Men 19-50 years

Roasted Cashews VS Canned Red Kidney Beans Rinsed Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Cashews or Canned Red Kidney Beans Rinsed?

Lets compare vitamin content per 300 calories of Roasted Cashews vs Canned Red Kidney Beans Rinsed:

• 300 calories of Roasted Cashews have 2.8 times more Vitamin B2 and 1.3 times more Vitamin K than Canned Red Kidney Beans Rinsed.
• While 300 kcal of Canned Red Kidney Beans, Rinsed Solids contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 2.1 times more Vitamin B6 and 1.6 times more Vitamin B9 than Dry Roasted Cashew Nuts.
• 300 calories of Roasted Cashews have insufficient amounts of Vitamin B3
• 300 calories of Canned Red Kidney Beans Rinsed have insufficient amounts of Vitamin B2
• Both Dry Roasted Cashew Nuts as well as Canned Red Kidney Beans, Rinsed Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Roasted Cashews vs Canned Red Kidney Beans Rinsed:

• 300 calories of Roasted Cashews have 1.7 times more Copper, 1.9 times more Magnesium and 1.6 times more Zinc than Canned Red Kidney Beans Rinsed.
• While 300 kcal of Canned Red Kidney Beans, Rinsed Solids contain 6.1 times more Calcium, 2.2 times more Manganese, 2.1 times more Potassium and 61.7 times more Sodium than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Canned Red Kidney Beans Rinsed contain similar levels of Iron and Phosphorus per 300 calories.
• 300 calories of Roasted Cashews lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Cashews have 10.5 times more Fat, 5.9 times more Saturated Fat and 7.4 times more Omega 6 than Canned Red Kidney Beans Rinsed.
• While 300 kcal of Canned Red Kidney Beans, Rinsed Solids contain 3.9 times more Omega 3, 3 times more Carbohydrate, 9.5 times more Fiber and 2.5 times more Protein than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Canned Red Kidney Beans Rinsed offer comparable quantities of Energy per 300 calories.
• 300 calories of Roasted Cashews provide inadequate amounts of Omega 3 and Fiber
• 300 calories of Canned Red Kidney Beans Rinsed provide inadequate amounts of Omega 6