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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Cashews	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	28.3% 822kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	70% 67.7g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	37.6% 12g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	6.02% 0.096g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	70.7% 12g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.6% 42.3g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	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	0.16% 0.11g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 6.86g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	34.7% 13g	38g per day for Men 19-50 years
Protein	42.6% 24g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	11.3% 0.15mg	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	8.86% 35.4μg	26.2% 105μg	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	0.47% 0.43mg	1.9% 1.7mg	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	8.7% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.1% 61mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	322% 2.9mg	45.5% 0.41mg	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	107% 8.58mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	92% 387mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	103% 2.36mg	19.6% 0.45mg	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	108% 753mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	26.3% 896mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	52.3% 28.8μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.13% 4.93g	2.56% 95g	3700g per day for Men 19-50 years

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

• Oil Roasted Cashew Nuts have 2.8 times more Vitamin B1, 3.5 times more Vitamin B2, 3.2 times more Vitamin B3, 4 times more Vitamin B5 and 3.1 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3 times more Vitamin B9 and 4 times more Vitamin C than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Oil Roasted Cashew Nuts have 7.1 times more Copper, 2 times more Iron, 5.7 times more Magnesium, 5.2 times more Manganese, 3.9 times more Phosphorus, 1.5 times more Potassium, 16.9 times more Selenium and 6.2 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.5 times more Calcium and 19.2 times more Water than Oil Roasted Cashew Nuts.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Cashew Nuts have 4.7 times more Energy, 530.8 times more Fat, 605.6 times more Saturated Fat, 2.1 times more Omega 3, 423.9 times more Omega 6, 1.3 times more Carbohydrate and 1.8 times more Protein than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.8 times more Fiber than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.