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

Weight per 500 calories

• California Red Kidney Beans: 152g
• Cashew Nuts: 90g

Raw Cashew Nuts have 1.7 times more energy per unit of mass than Raw California Red Kidney Beans, which is very high in comparison to other foods. California Red Kidney Beans having high energy density.

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

Macros Ratio

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

Macro Nutrients

	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	0.39% 0.38g	41% 39.6g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	22% 7.04g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	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	69.7% 91g	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% 37.7g	7.85% 3g	38g per day for Men 19-50 years
Protein	66% 37g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	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	66.8% 0.8mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	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	149% 597μg	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	7.58% 6.8mg	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

	California Red Kidney Beans	Cashew Nuts	Recommended Dietary Allowance
Calcium	29.5% 295mg	3.35% 33.5mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	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	177% 14mg	75.5% 6.04mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	63% 264mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	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	87.7% 614mg	76.6% 536mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	0.72% 11mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	47.5% 5.23mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.13% 4.7g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 2.1 times more Vitamin B1, 6.3 times more Vitamin B2, 3.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 26.4 times more Vitamin B9 and 15.1 times more Vitamin C than Raw Cashew Nuts.
• Both Raw California Red 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 California Red Kidney Beans vs Cashew Nuts:

• Raw California Red Kidney Beans have 8.8 times more Calcium, 2.3 times more Iron and 3.8 times more Potassium than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 3.7 times more Selenium and 1.4 times more Zinc than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Cashew Nuts have similar amounts of Copper, Magnesium, Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw California Red Kidney Beans have 2.3 times more Omega 3, 3.3 times more Carbohydrate, 12.6 times more Fiber and 2.2 times more Protein than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 104.7 times more Fat, 129 times more Saturated Fat and 86 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Cashew Nuts have similar amounts of Energy per 500 kcal.
• Both Raw California Red Kidney Beans as well as Raw Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.