Comparing Nutrients in 5 ounces Macadamia Nuts VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Macadamia Nuts	4%	89%	7%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Macadamia Nuts	Red Kidney Beans	Recommended Dietary Allowance
Energy	35% 1018kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	111% 107g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	53.4% 17g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	18.2% 0.29g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	1.9% 0.32g	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	67% 87g	130g per day for Men 19-50 years
Sugars	8.93% 6.48g	4.1% 2.98g	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	56.7% 21.5g	38g per day for Men 19-50 years
Protein	20% 11.2g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Macadamia Nuts	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	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	3.9% 15.6μg	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	1.9% 1.7mg	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	5.1% 0.77mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Macadamia Nuts	Red Kidney Beans	Recommended Dietary Allowance
Calcium	12% 120mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	255% 5.86mg	68.5% 1.57mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	9.28% 5.1μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.84mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.052% 1.93g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Macadamia Nuts VS Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Macadamia Nuts versus 5 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Macadamia Nuts have 2 times more Vitamin B1 and 2.6 times more Vitamin E than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.3 times more Vitamin B2, 1.4 times more Vitamin B6, 35.8 times more Vitamin B9 and 3.8 times more Vitamin C than Raw Macadamia Nuts.
• Both Macadamia Nuts and Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Macadamia Nuts have insufficient amounts of Vitamin C
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Macadamia Nuts as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Macadamia Nuts have 3.7 times more Manganese than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.8 times more Iron, 2.2 times more Phosphorus, 3.7 times more Potassium and 2.1 times more Zinc than Raw Macadamia Nuts.
• Both Macadamia Nuts and Red Kidney Beans contain similar levels of Calcium, Copper, Magnesium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Macadamia Nuts have 2.1 times more Energy, 71.5 times more Fat, 78.3 times more Saturated Fat, 5.7 times more Omega 6 and 2.2 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.7 times more Omega 3, 4.4 times more Carbohydrate, 1.8 times more Fiber and 2.8 times more Protein than Raw Macadamia Nuts.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6