Comparing Nutrients in 500 calories Boiled Kidney Beans VS Cashew Nuts

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Cashew Nuts: 90g

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

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Cashew Nuts?

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Cashew Nuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	41% 39.6g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	22% 7.04g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	41.4% 7.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	21% 27.3g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	7.37% 5.34g	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	0.062% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 5.25g	g per day for Men 19-50 years
Fiber	66.3% 25g	7.85% 3g	38g per day for Men 19-50 years
Protein	61% 34g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	52.5% 0.63mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	29% 0.38mg	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	128% 512μg	5.65% 22.6μg	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	5.25% 4.72mg	0.5% 0.45mg	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	0.79% 0.12mg	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	25.7% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cashew Nuts	Recommended Dietary Allowance
Calcium	13.8% 138mg	3.35% 33.5mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	221% 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	109% 8.74mg	75.5% 6.04mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	63% 264mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	65% 1.5mg	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	77.6% 543mg	76.6% 536mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	0.72% 11mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	47.5% 5.23mg	11mg per day for Men 19-50 years
Water	7.12% 264g	0.13% 4.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Cashew Nuts:

• Boiled All Types 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, 22.6 times more Vitamin B9 and 10.5 times more Vitamin C than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 6.9 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Cashew Nuts have similar amounts of Vitamin B5 and Vitamin K per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Cashew Nuts:

• Boiled All Types Kidney Beans have 4.1 times more Calcium, 1.4 times more Iron, 2.7 times more Potassium and 56.1 times more Water than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 2.3 times more Copper, 1.6 times more Magnesium, 4.2 times more Selenium and 1.3 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Cashew Nuts have similar amounts of Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 11.9 times more Omega 3, 3.3 times more Carbohydrate, 8.4 times more Fiber and 2.1 times more Protein than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 20.1 times more Fat, 24.5 times more Saturated Fat, 16.5 times more Omega 6 and 4.2 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Cashew Nuts have similar amounts of Energy per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.