Comparing Nutrients in 7 ounces Canned Kidney Beans VS Oil Roasted Mixed Nuts no Peanuts

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%

Macro Nutrients

	Canned Kidney Beans	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	5.75% 167kcal	42% 1220kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	115% 111g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	56.4% 18g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	31% 0.49g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	34% 44g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	28.7% 11g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	55% 30.8g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	27.5% 0.36mg	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	18% 71.4μg	27.8% 111μg	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	2.65% 2.4mg	1.1% 0.99mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	396% 3.56mg	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	29% 2.32mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	133% 3.07mg	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	25.5% 179mg	127% 891mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	39% 587mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	84% 9.25mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Oil Roasted Mixed Nuts no Peanuts:

• Canned All Types Kidney Beans have 2.4 times more Vitamin C than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 4.3 times more Vitamin B1, 9.5 times more Vitamin B2, 4.8 times more Vitamin B3, 7 times more Vitamin B5, 2.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Oil Roasted Mixed Nuts no Peanuts:

• Canned All Types Kidney Beans have 26.9 times more Sodium and 24.8 times more Water than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 3.1 times more Calcium, 13.3 times more Copper, 2.2 times more Iron, 9.3 times more Magnesium, 9.2 times more Manganese, 5 times more Phosphorus, 2.3 times more Potassium and 10.1 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Mixed Nuts no Salt and Peanuts contain 7.3 times more Energy, 93.6 times more Fat, 64.4 times more Saturated Fat, 3 times more Omega 3, 105.1 times more Omega 6, 1.5 times more Carbohydrate, 1.3 times more Fiber and 3 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.