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

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cashew Nuts	California Red Kidney Beans	Recommended Dietary Allowance
Energy	27% 784kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	34.5% 11g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	11.6% 8.38g	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	0.098% 0.071g	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	% 0.071g	NA	g per day for Men 19-50 years
Sucrose	% 8.24g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	93% 35.3g	38g per day for Men 19-50 years
Protein	46% 26g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	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	50% 0.6mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	43.3% 0.56mg	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	140% 558μg	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	0.79% 0.71mg	7.1% 6.38mg	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	8.5% 1.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.3% 48.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	346% 3.1mg	173% 1.56mg	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	118% 9.47mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	99% 414mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	61.6% 1.4mg	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	120% 841mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	27.5% 936mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	51.3% 28.2μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.2% 7.37g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 1.3 times more Vitamin B1, 3.8 times more Vitamin B2, 1.9 times more Vitamin B3, 15.8 times more Vitamin B9 and 9 times more Vitamin C than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Raw California Red Kidney Beans have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Raw Cashew Nuts as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Cashew Nuts have 2 times more Copper, 1.8 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 6.2 times more Selenium and 2.3 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.3 times more Calcium, 1.4 times more Iron and 2.3 times more Potassium than Raw Cashew Nuts.

Comparison of macro-nutrients per 5 ounces:

• Raw Cashew Nuts have 1.7 times more Energy, 175.4 times more Fat, 216.2 times more Saturated Fat and 144.1 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Omega 3, 2 times more Carbohydrate, 7.5 times more Fiber and 1.3 times more Protein than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.