Comparing Nutrients in 5 ounces Canned Kidney Beans VS Cashew Butter

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cashew Butter	11%	71%	18%

Macro Nutrients

	Canned Kidney Beans	Cashew Butter	Recommended Dietary Allowance
Energy	4.1% 119kcal	28.7% 832kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	72.2% 70g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	43.2% 14g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	68% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	30% 39g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	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	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	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cashew Butter	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	27.5% 0.36mg	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	12.8% 51μg	24% 96μg	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	1.9% 1.7mg	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	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cashew Butter	Recommended Dietary Allowance
Calcium	4.8% 48mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	345% 3.1mg	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	20.7% 1.66mg	89% 7.13mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	87% 366mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	50.2% 1.16mg	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	18.2% 128mg	93% 648mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	22.8% 774mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	66.5% 7.3mg	11mg per day for Men 19-50 years
Water	3% 111g	0.11% 4.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Cashew Butter:

• Canned All Types Kidney Beans have more Vitamin C than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 2.7 times more Vitamin B1, 3.7 times more Vitamin B2, 3.9 times more Vitamin B3, 8.7 times more Vitamin B5, 3.4 times more Vitamin B6 and 1.9 times more Vitamin B9 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Plain Cashew Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Cashew Butter:

• Canned All Types Kidney Beans have 19.7 times more Sodium and 26.4 times more Water than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 1.3 times more Calcium, 16.2 times more Copper, 4.3 times more Iron, 9.6 times more Magnesium, 4.9 times more Manganese, 5.1 times more Phosphorus, 2.3 times more Potassium, 12.8 times more Selenium and 11.2 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans have 2.2 times more Fiber than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 7 times more Energy, 82.4 times more Fat, 69.2 times more Saturated Fat, 2.1 times more Omega 3, 77 times more Omega 6, 1.9 times more Carbohydrate and 3.4 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Plain Cashew Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.