Comparing Nutrients in 5 ounces California Red Kidney Beans VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	California Red Kidney Beans	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	16% 468kcal	28.3% 822kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	70% 67.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	37.6% 12g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	6.02% 0.096g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	70.7% 12g	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	32.6% 42.3g	130g per day for Men 19-50 years
Sugars	NA	9.8% 7.1g	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	NA	0.16% 0.11g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 6.86g	g per day for Men 19-50 years
Fiber	93% 35.3g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	42.6% 24g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Oil Roasted Cashews	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	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	35.2% 0.46mg	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	8.86% 35.4μg	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	0.47% 0.43mg	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	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	27.6% 276mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	322% 2.9mg	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	107% 8.58mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	92% 387mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	103% 2.36mg	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	108% 753mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	26.3% 896mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	52.3% 28.8μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.13% 4.93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Oil Roasted Cashews:

• Raw California Red Kidney Beans have 1.5 times more Vitamin B1, 1.2 times more Vitamin B6, 15.8 times more Vitamin B9 and 15 times more Vitamin C than Oil Roasted Cashew Nuts.
• Both Raw California Red Kidney Beans and Oil Roasted Cashew Nuts have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 5 oz.
• Both Raw California Red Kidney Beans as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Oil Roasted Cashews:

• Raw California Red Kidney Beans have 4.5 times more Calcium, 1.5 times more Iron and 2.4 times more Potassium than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 1.9 times more Copper, 1.7 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus, 6.3 times more Selenium and 2.1 times more Zinc than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 1.2 times more Omega 3, 2 times more Carbohydrate, 7.5 times more Fiber and 1.4 times more Protein than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 1.8 times more Energy, 191.1 times more Fat, 235.5 times more Saturated Fat and 157 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Oil Roasted Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.