Comparing Nutrients in 500 calories Brazilnuts VS Boiled Red Kidney Beans

Weight per 500 calories

• Brazilnuts: 76g
• Boiled Red Kidney Beans: 394g

Brazilnuts have 5.2 times more energy per 100g than Boiled Red Kidney Beans. It has very high energy density when compared to other foods. Boiled Red Kidney Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Brazilnuts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.2g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	109% 18.5g	2.48% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.85% 8.9g	69% 89.8g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	1.74% 1.26g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.77g	NA	g per day for Men 19-50 years
Fiber	15% 5.7g	76.7% 29g	38g per day for Men 19-50 years
Protein	19.4% 11g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.04% 0.027mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	36.3% 0.47mg	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	4.17% 16.7μg	128% 512μg	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	0.59% 0.53mg	5.25% 4.72mg	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	28.6% 4.3mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	12% 121mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	106% 0.95mg	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	23% 1.84mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	81.7% 1.88mg	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	78.6% 550mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	2645% 1454μg	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.28mg	0.52% 7.87mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	7.12% 264g	3700g per day for Men 19-50 years

Brazilnuts VS Boiled Red Kidney Beans Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Brazilnuts vs Boiled Red Kidney Beans:

• 500 calories of Brazilnuts have 36.3 times more Vitamin E than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 1.3 times more Vitamin B1, 8.6 times more Vitamin B2, 10.2 times more Vitamin B3, 6.2 times more Vitamin B5, 6.2 times more Vitamin B6, 30.7 times more Vitamin B9 and more Vitamin K than Dried Brazilnuts.
• 500 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Brazilnuts vs Boiled Red Kidney Beans:

• 500 calories of Brazilnuts have 1.4 times more Copper, 1.6 times more Magnesium and 307.9 times more Selenium than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 6.3 times more Iron, 2 times more Manganese, 3.2 times more Potassium and 1.4 times more Zinc than Dried Brazilnuts.
• Both Brazilnuts and Boiled Red Kidney Beans contain similar levels of Calcium and Phosphorus per 500 calories.
• 500 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Brazilnuts have 25.9 times more Fat, 43.2 times more Saturated Fat and 43.9 times more Omega 6 than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 24.2 times more Omega 3, 10.1 times more Carbohydrate, 5.1 times more Fiber and 3.1 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Boiled Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Brazilnuts provide inadequate amounts of Omega 3 and Carbohydrate
• 500 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6