Comparing Nutrients in 500 calories Boiled Kidney Beans VS Oil Roasted Mixed Nuts no Peanuts

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Oil Roasted Mixed Nuts no Peanuts: 81.3g

Oil Roasted Mixed Nuts no Salt and Peanuts have 4.8 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 Oil Roasted Mixed Nuts no Peanuts?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%

Macro Nutrients

	Boiled Kidney Beans	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	47% 45.7g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	53.3% 9.05g	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	14% 18g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	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	66.3% 25g	11.8% 4.47g	38g per day for Men 19-50 years
Protein	61% 34g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.09% 0.81μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	30.4% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	9.98% 1.6mg	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	11.3% 0.15mg	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	11.4% 45.5μg	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	0.45% 0.41mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Calcium	13.8% 138mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	162% 1.46mg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	54.7% 1.26mg	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	52% 365mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	0.6% 8.94mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	7.12% 264g	0.069% 2.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Oil Roasted Mixed Nuts no Peanuts:

• Boiled All Types Kidney Beans have 1.5 times more Vitamin B1, 1.4 times more Vitamin B3, 3.2 times more Vitamin B6, 11.2 times more Vitamin B9 and 11.6 times more Vitamin C than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 1.7 times more Vitamin B2 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Vitamin B5 per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Oil Roasted Mixed Nuts no Peanuts:

• Boiled All Types Kidney Beans have 1.6 times more Calcium, 4.2 times more Iron, 1.3 times more Manganese, 1.5 times more Phosphorus, 3.6 times more Potassium and 102.9 times more Water than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 1.7 times more Copper than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 3.3 times more Omega 3, 5 times more Carbohydrate, 5.6 times more Fiber and 2.7 times more Protein than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 23.2 times more Fat, 25.7 times more Saturated Fat and 21.3 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Energy per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.