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

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Cashew Nuts: 90g

Raw Cashew Nuts have 4.5 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 Nuts?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Boiled California Red Kidney Beans	Cashew Nuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	41% 39.6g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	22% 7.04g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	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	69.5% 90g	21% 27.3g	130g per day for Men 19-50 years
Sugars	NA	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	99% 37.5g	7.85% 3g	38g per day for Men 19-50 years
Protein	65.7% 37g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	43.3% 0.52mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	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	74.6% 298μg	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	5.38% 4.84mg	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	NA	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.7% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cashew Nuts	Recommended Dietary Allowance
Calcium	26.6% 266mg	3.35% 33.5mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	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	150% 12mg	75.5% 6.04mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	63% 264mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	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	79% 552mg	76.6% 536mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	0.72% 11mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	47.5% 5.23mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.13% 4.7g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Boiled California Red Kidney Beans have 1.4 times more Vitamin B1, 4.8 times more Vitamin B2, 2.3 times more Vitamin B3 and 13.2 times more Vitamin B9 than Cashew Nuts.
• Both Boiled California Red Kidney Beans and Cashew Nuts provide similar amounts of Vitamin B5 and Vitamin B6 per 500 calories.
• 500 calories of Cashew Nuts have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Raw Cashew Nuts 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 Nuts:

• 500 calories of Boiled California Red Kidney Beans have 8 times more Calcium, 2 times more Iron and 2.8 times more Potassium than Cashew Nuts.
• While 500 kcal of Raw Cashew Nuts contain 1.7 times more Copper, 1.4 times more Magnesium, 3.7 times more Selenium and 1.5 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cashew Nuts contain similar levels of Manganese and Phosphorus per 500 calories.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Cashew Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled California Red Kidney Beans have 3.3 times more Carbohydrate, 12.6 times more Fiber and 2.2 times more Protein than Cashew Nuts.
• While 500 kcal of Raw Cashew Nuts contain 109.3 times more Fat, 124.7 times more Saturated Fat and 87.2 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cashew Nuts 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 Nuts provide inadequate amounts of Fiber
• Both Boiled California Red Kidney Beans as well as Raw Cashew Nuts provide inadequate amounts of Omega 3 in 500 calories.