Comparing Nutrients in 5 ounces Canned Kidney Beans VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Canned Kidney Beans	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	4.1% 119kcal	35% 1018kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	53% 17g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	11% 1.85g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	8.1% 5.87g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 5.67g	g per day for Men 19-50 years
Fiber	16% 6.1g	30% 11.3g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Roasted Macadamia Nuts	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	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	9.5% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	20% 3.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	39% 0.51mg	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	3.54% 14μg	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	1.1% 0.99mg	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	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	4.8% 48mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	89.8% 0.81mg	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	47% 3.76mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	40% 167mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	187% 4.3mg	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	40% 281mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	15% 515mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	3% 111g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Roasted Macadamia Nuts:

• Canned All Types Kidney Beans have 3.6 times more Vitamin B9, 1.7 times more Vitamin C and more Vitamin K than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 6.1 times more Vitamin B1, 1.7 times more Vitamin B2, 5.5 times more Vitamin B3, 4.4 times more Vitamin B5, 4.9 times more Vitamin B6 and 28.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Roasted Macadamia Nuts:

• Canned All Types Kidney Beans have 74 times more Sodium and 48.5 times more Water than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 2.1 times more Calcium, 4.2 times more Copper, 2.3 times more Iron, 4.4 times more Magnesium, 18.1 times more Manganese, 2.2 times more Phosphorus, 1.5 times more Potassium, 13 times more Selenium and 2.8 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Macadamia Nuts contain 8.5 times more Energy, 126.8 times more Fat, 84.7 times more Saturated Fat, 2.4 times more Omega 3, 12.3 times more Omega 6, 2.2 times more Sugars, 1.9 times more Fiber and 1.5 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Dry Roasted Macadamia Nuts have similar amounts of Carbohydrate per 5 oz.
• Both Canned All Types Kidney Beans as well as Dry Roasted Macadamia Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.