Comparing Nutrients in 5 ounces Hickorynuts VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Hickorynuts	7%	82%	11%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Hickorynuts	California Red Kidney Beans	Recommended Dietary Allowance
Energy	32% 931kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	94% 91g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	31% 9.98g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	172% 29.2g	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	20% 26g	65.2% 84.8g	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	24% 9.07g	93% 35.3g	38g per day for Men 19-50 years
Protein	32% 18g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Hickorynuts	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.23mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.04% 1.3mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.6% 2.5mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	14% 56.7μg	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	3.15% 2.83mg	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	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

	Hickorynuts	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	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	37.6% 3mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	58.4% 245mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	284% 6.53mg	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	68% 476mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	18% 618mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.1% 3.76g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Dried Hickorynuts have 1.6 times more Vitamin B1 and 2.2 times more Vitamin B5 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Vitamin B2, 2.3 times more Vitamin B3, 2.1 times more Vitamin B6, 9.9 times more Vitamin B9 and 2.3 times more Vitamin C than Dried Hickorynuts.
• Both Dried Hickorynuts 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 Hickorynuts vs California Red Kidney Beans:

• Dried Hickorynuts have 4.6 times more Manganese, 2.5 times more Selenium and 1.7 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.2 times more Calcium, 1.5 times more Copper, 4.4 times more Iron and 3.4 times more Potassium than Dried Hickorynuts.
• Both Dried Hickorynuts and Raw California Red Kidney Beans have similar amounts of Magnesium and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Hickorynuts have 2 times more Energy, 257.5 times more Fat, 195.5 times more Saturated Fat, 12.5 times more Omega 3 and 381.9 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.3 times more Carbohydrate, 3.9 times more Fiber and 1.9 times more Protein than Dried Hickorynuts.
• Both Dried Hickorynuts as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.