Comparing Nutrients in 300 calories Oil Roasted Cashews VS Canned Kidney Beans

Weight per 300 calories

• Oil Roasted Cashews: 51.7g
• Canned Kidney Beans: 357g

Oil Roasted Cashews have 6.9 times more energy per 100g than Canned Kidney Beans. It has very high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Oil Roasted Cashews or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Oil Roasted Cashews	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	25.5% 24.7g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	25.8% 4.4g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	40% 51.8g	130g per day for Men 19-50 years
Sugars	3.57% 2.6g	9.1% 6.6g	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	0.057% 0.041g	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	% 0.041g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 6.6g	g per day for Men 19-50 years
Fiber	4.5% 1.7g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.67% 0.11mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.9mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	20.3% 0.26mg	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	3.23% 13μg	32% 129μg	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	0.17% 0.16mg	4.76% 4.3mg	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	3.17% 0.48mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2.22% 22.2mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	53.6% 0.48mg	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% 3.13mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	33.6% 141mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	26% 0.6mg	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	39.2% 275mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	9.6% 327mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.72mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.049% 1.8g	7.53% 279g	3700g per day for Men 19-50 years

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

• Oil Roasted Cashew Nuts have 6.7 times more Vitamin E and 1.2 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B6, 9.9 times more Vitamin B9 and 27.6 times more Vitamin C than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Canned All Types Kidney Beans have similar amounts of Vitamin B5 per 300 kcal.
• Both Oil Roasted Cashew Nuts as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Oil Roasted Cashew Nuts have 2.2 times more Copper, 1.5 times more Magnesium, 1.4 times more Manganese, 3.3 times more Selenium and 1.7 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.5 times more Calcium, 1.3 times more Iron, 2.6 times more Potassium, 157.2 times more Sodium and 154.8 times more Water than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Canned All Types Kidney Beans have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Cashew Nuts have 11.5 times more Fat, 8.7 times more Saturated Fat and 11.6 times more Omega 6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 8.3 times more Omega 3, 3.4 times more Carbohydrate, 2.5 times more Sugars, 9 times more Fiber and 2.1 times more Protein than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Oil Roasted Cashew Nuts as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.