Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS Cashew Butter

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Cashew Butter: 85.2g

Plain Cashew Butter no Salt has 4.7 times more energy per unit of mass than Boiled California Red Kidney Beans, which is very high in comparison to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Cashew Butter?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cashew Butter	11%	71%	18%

Macro Nutrients

	Boiled California Red Kidney Beans	Cashew Butter	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	43.4% 42g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	26% 8.3g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	9.1% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	41% 6.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	18% 23.5g	130g per day for Men 19-50 years
Sugars	NA	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	99% 37.5g	4.5% 1.7g	38g per day for Men 19-50 years
Protein	65.7% 37g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cashew Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	16.5% 0.21mg	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	74.6% 298μg	14.5% 58μg	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	5.38% 4.84mg	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cashew Butter	Recommended Dietary Allowance
Calcium	26.6% 266mg	3.66% 36.6mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	207% 1.87mg	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	150% 12mg	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	52.3% 220mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	30% 0.69mg	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	79% 552mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	13.7% 465mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	18% 9.8μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.068% 2.52g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Cashew Butter Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Cashew Butter?

Lets compare vitamin content per 500 calories of Boiled California Red Kidney Beans vs Cashew Butter:

• 500 calories of Boiled California Red Kidney Beans have 2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 2 times more Vitamin B6 and 5.2 times more Vitamin B9 than Cashew Butter.
• Both Boiled California Red Kidney Beans and Cashew Butter provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Cashew Butter have insufficient amounts of Vitamin B3
• Both Boiled California Red Kidney Beans as well as Plain Cashew Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled California Red Kidney Beans vs Cashew Butter:

• 500 calories of Boiled California Red Kidney Beans have 7.3 times more Calcium, 2.8 times more Iron, 1.8 times more Manganese, 1.4 times more Phosphorus and 3.6 times more Potassium than Cashew Butter.
• While 500 kcal of Plain Cashew Butter no Salt contain 1.6 times more Copper, 2 times more Selenium and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cashew Butter contain similar levels of Magnesium per 500 calories.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Cashew Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled California Red Kidney Beans have 3.8 times more Carbohydrate, 22 times more Fiber and 2.5 times more Protein than Cashew Butter.
• While 500 kcal of Plain Cashew Butter no Salt contain 116 times more Fat, 147.3 times more Saturated Fat and 86.3 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cashew Butter offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 500 calories of Cashew Butter provide inadequate amounts of Fiber
• Both Boiled California Red Kidney Beans as well as Plain Cashew Butter no Salt provide inadequate amounts of Omega 3 in 500 calories.