Comparing Nutrients in 5 ounces Macadamia Nuts VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Macadamia Nuts	4%	89%	7%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Macadamia Nuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	35% 1018kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	111% 107g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	53.4% 17g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	18.2% 0.29g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	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	15% 19.6g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	8.93% 6.48g	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	0.14% 0.099g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 6.28g	NA	g per day for Men 19-50 years
Fiber	32% 12g	34.7% 13g	38g per day for Men 19-50 years
Protein	20% 11.2g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Macadamia Nuts	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	141% 1.7mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	3.9% 15.6μg	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	1.9% 1.7mg	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	5.1% 0.77mg	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

	Macadamia Nuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	12% 120mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	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	65.4% 5.23mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	255% 5.86mg	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	38% 266mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	9.28% 5.1μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.84mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.052% 1.93g	2.56% 95g	3700g per day for Men 19-50 years

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

• Raw Macadamia Nuts have 9.3 times more Vitamin B1, 2.6 times more Vitamin B2, 4.6 times more Vitamin B3, 3.5 times more Vitamin B5 and 2.6 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 6.7 times more Vitamin B9 than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts and Boiled California Red Kidney Beans have similar amounts of Vitamin C per 5 oz.
• Both Raw Macadamia 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 Macadamia Nuts vs Boiled California Red Kidney Beans:

• Raw Macadamia Nuts have 1.3 times more Calcium, 2.6 times more Copper, 1.2 times more Iron, 2.7 times more Magnesium, 13 times more Manganese, 1.4 times more Phosphorus, 3 times more Selenium and 1.5 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 49.2 times more Water than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts and Boiled California Red Kidney Beans have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Macadamia Nuts have 5.8 times more Energy, 841.9 times more Fat, 861.5 times more Saturated Fat, 6.4 times more Omega 3 and 64.8 times more Omega 6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.6 times more Carbohydrate than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts and Boiled California Red Kidney Beans have similar amounts of Fiber and Protein per 5 oz.
• Both Raw Macadamia Nuts as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.