Comparing Nutrients in 5 ounces California Red Kidney Beans VS Cashew Butter

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cashew Butter	11%	71%	18%

Macro Nutrients

	California Red Kidney Beans	Cashew Butter	Recommended Dietary Allowance
Energy	16% 468kcal	28.7% 832kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	72.2% 70g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	43.2% 14g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	65.2% 84.8g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	93% 35.3g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cashew Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cashew Butter	Recommended Dietary Allowance
Calcium	27.6% 276mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	89% 7.13mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	87% 366mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	93% 648mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	22.8% 774mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	66.5% 7.3mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.11% 4.2g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cashew Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Cashew Butter to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of California Red Kidney Beans have 1.7 times more Vitamin B1, 1.3 times more Vitamin B3, 1.6 times more Vitamin B6, 5.8 times more Vitamin B9 and more Vitamin C than Cashew Butter.
• While 5 oz of Plain Cashew Butter no Salt contain 1.5 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cashew Butter provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cashew Butter have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Plain Cashew Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of California Red Kidney Beans have 4.5 times more Calcium, 1.9 times more Iron, 1.2 times more Manganese and 2.7 times more Potassium than Cashew Butter.
• While 5 oz of Plain Cashew Butter no Salt contain 2 times more Copper, 1.6 times more Magnesium, 3.6 times more Selenium and 2 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cashew Butter contain similar levels of Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 2.2 times more Carbohydrate, 12.5 times more Fiber and 1.4 times more Protein than Cashew Butter.
• While 5 oz of Plain Cashew Butter no Salt contain 1.8 times more Energy, 197.6 times more Fat, 271.2 times more Saturated Fat, 2 times more Omega 3 and 151.2 times more Omega 6 than Raw California Red Kidney Beans.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6