Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Boiled Kidney Beans	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	8.7% 252kcal	49% 1425kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	156% 151g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	24.3% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	15.2% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	20.4% 26.6g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	11.3% 8.2g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 7.94g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	41.8% 16g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Roasted Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	28.2% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	55% 0.71mg	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	64.5% 258μg	4.96% 20μg	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	1.54% 1.4mg	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	0.4% 0.06mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	126% 1.13mg	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	55% 4.4mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	262% 6.02mg	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	39% 274mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	23.3% 2.56mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.086% 3.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Roasted Macadamia Nuts:

• Boiled All Types Kidney Beans have 13 times more Vitamin B9, 1.7 times more Vitamin C and more Vitamin K than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 4.4 times more Vitamin B1, 1.5 times more Vitamin B2, 3.9 times more Vitamin B3, 2.7 times more Vitamin B5, 3 times more Vitamin B6 and 19 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Roasted Macadamia Nuts:

• Boiled All Types Kidney Beans have 41.6 times more Water than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 2 times more Calcium, 2.6 times more Copper, 2.8 times more Magnesium, 7.1 times more Manganese, 1.4 times more Phosphorus, 10.6 times more Selenium and 1.3 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dry Roasted Macadamia Nuts have similar amounts of Iron and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 1.7 times more Carbohydrate than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 5.7 times more Energy, 152.2 times more Fat, 163.7 times more Saturated Fat, 12.1 times more Omega 6 and 12.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dry Roasted Macadamia Nuts have similar amounts of Omega 3, Fiber and Protein per 7 oz.
• Both Boiled All Types Kidney Beans as well as Dry Roasted Macadamia Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.