Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Brazilnuts

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Brazilnuts	Recommended Dietary Allowance
Energy	6.2% 180kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	203% 34.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	13% 16.6g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	4.56% 3.3g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.3g	g per day for Men 19-50 years
Fiber	24% 9.07g	28% 10.6g	38g per day for Men 19-50 years
Protein	22% 12.3g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	11% 0.14mg	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	46% 184μg	7.8% 31μg	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	0.28% 0.043mg	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Brazilnuts	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	275% 2.47mg	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	39.3% 3.15mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	75.4% 1.73mg	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	28% 196mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.13% 4.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Brazilnuts:

• Boiled All Types Kidney Beans have 1.7 times more Vitamin B2, 2 times more Vitamin B3, 5.9 times more Vitamin B9, 1.7 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• While Dried Brazilnuts contain 3.9 times more Vitamin B1 and 188.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried Brazilnuts have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Brazilnuts:

• Boiled All Types Kidney Beans have 19.6 times more Water than Dried Brazilnuts.
• While Dried Brazilnuts contain 4.6 times more Calcium, 8.1 times more Copper, 9 times more Magnesium, 2.8 times more Manganese, 5.3 times more Phosphorus, 1.6 times more Potassium, 1742.7 times more Selenium and 4.1 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried Brazilnuts have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 4.7 times more Omega 3 and 1.9 times more Carbohydrate than Dried Brazilnuts.
• While Dried Brazilnuts contain 5.2 times more Energy, 134.2 times more Fat, 221 times more Saturated Fat, 225.6 times more Omega 6, 7.3 times more Sugars and 1.7 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried Brazilnuts have similar amounts of Fiber per 5 oz.
• Both Boiled All Types Kidney Beans as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.