Comparing Nutrients in 500 calories Oil Roasted Cashew Nuts with Salt VS Red Kidney Beans

Weight per 500 calories

• Oil Roasted Cashew Nuts with Salt: 86g
• Red Kidney Beans: 148g

Oil Roasted Cashew Nuts with Salt have 1.7 times more energy per 100g than Red Kidney Beans. It has very high energy density when compared to other foods. Raw Red Kidney Beans having high energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Cashew Nuts with Salt or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashew Nuts with Salt	11%	70%	19%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Oil Roasted Cashew Nuts with Salt	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	42.4% 41g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	23% 7.3g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	3.66% 0.059g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	70% 91g	130g per day for Men 19-50 years
Sugars	5.95% 4.3g	4.3% 3.1g	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	0.095% 0.069g	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	% 0.069g	NA	g per day for Men 19-50 years
Sucrose	% 4.17g	NA	g per day for Men 19-50 years
Fiber	7.47% 2.84g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	26% 14.5g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashew Nuts with Salt	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	26% 0.31mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.34% 1.5mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	45.3% 0.59mg	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	5.38% 21.5μg	146% 585μg	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	0.29% 0.26mg	7.4% 6.68mg	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	5.28% 0.79mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashew Nuts with Salt	Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.7% 37mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	195% 1.76mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	65% 5.2mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	56% 235mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	62.4% 1.44mg	71.7% 1.65mg	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	65.3% 457mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	31.8% 17.5μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	17.7% 265mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.47% 17.4g	3700g per day for Men 19-50 years

Oil Roasted Cashew Nuts With Salt VS Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Cashew Nuts with Salt or Red Kidney Beans?

Lets compare vitamin content per 500 calories of Oil Roasted Cashew Nuts with Salt vs Red Kidney Beans:

• 500 calories of Oil Roasted Cashew Nuts with Salt have 3.6 times more Vitamin K than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 2.9 times more Vitamin B1, 1.7 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 27.2 times more Vitamin B9 than Oil Roasted Cashew Nuts with Salt.
• 500 calories of Oil Roasted Cashew Nuts with Salt have insufficient amounts of Vitamin B3 and Vitamin B9
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin K
• Both Oil Roasted Cashew Nuts with Salt as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Cashew Nuts with Salt vs Red Kidney Beans:

• 500 calories of Oil Roasted Cashew Nuts with Salt have 1.7 times more Copper, 3.7 times more Selenium and 14.9 times more Sodium than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 3.3 times more Calcium, 1.9 times more Iron, 1.3 times more Phosphorus and 3.7 times more Potassium than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Red Kidney Beans contain similar levels of Magnesium, Manganese and Zinc per 500 calories.
• 500 calories of Oil Roasted Cashew Nuts with Salt lack sufficient amounts of Calcium
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Cashew Nuts with Salt have 26.1 times more Fat, 31.9 times more Saturated Fat and 21.6 times more Omega 6 than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 9.1 times more Omega 3, 3.5 times more Carbohydrate, 7.9 times more Fiber and 2.3 times more Protein than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Oil Roasted Cashew Nuts with Salt provide inadequate amounts of Omega 3 and Fiber
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6