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

Weight per 300 calories

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

Cashew Nuts have 4.4 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 - Cashew Nuts or Boiled Red Kidney Beans?

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cashew Nuts	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	19% 0.23mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.42% 0.031mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.37% 0.47mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	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	3.4% 13.6μg	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	0.3% 0.27mg	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	3.25% 0.49mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.4% 18.5μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Cashew Nuts VS Boiled Red Kidney Beans Nutrients Per 300 Kcal

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

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

• 300 kcal of Boiled Red Kidney Beans contain 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 Raw Cashew Nuts.
• Both Cashew Nuts and Boiled Red Kidney Beans 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 Raw Cashew Nuts as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

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

• 300 calories of Cashew Nuts have 2.1 times more Copper, 1.5 times more Magnesium, 3.8 times more Selenium and 1.2 times more Zinc than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 3.3 times more Calcium, 1.9 times more Iron, 1.3 times more Manganese and 2.7 times more Potassium than Raw Cashew Nuts.
• Both Cashew Nuts and Boiled Red Kidney Beans contain similar levels of Phosphorus per 300 calories.
• 300 calories of Cashew Nuts lack sufficient amounts of Calcium
• 300 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

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