Comparing Nutrients in 7 ounces California Red Kidney Beans VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Brazilnuts	8%	85%	7%

Macro Nutrients

	California Red Kidney Beans	Brazilnuts	Recommended Dietary Allowance
Energy	22.6% 655kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	100% 32g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	6.38% 4.62g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	130% 49.4g	39% 15g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	15.4% 0.2mg	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	195% 782μg	11% 43.7μg	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	9.92% 8.93mg	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	NA	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Brazilnuts	Recommended Dietary Allowance
Calcium	38.7% 387mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	384% 3.46mg	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	232% 18.6mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	106% 2.43mg	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	115% 804mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.18% 6.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Brazilnuts:

• Raw California Red Kidney Beans have 6.3 times more Vitamin B2, 7 times more Vitamin B3, 4.2 times more Vitamin B5, 3.9 times more Vitamin B6, 17.9 times more Vitamin B9 and 6.4 times more Vitamin C than Dried Brazilnuts.
• Both Raw California Red Kidney Beans and Dried Brazilnuts have similar amounts of Vitamin B1 per 7 oz.
• Both Raw California Red Kidney Beans as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Brazilnuts:

• Raw California Red Kidney Beans have 1.2 times more Calcium, 3.8 times more Iron and 2.3 times more Potassium than Dried Brazilnuts.
• While Dried Brazilnuts contain 1.6 times more Copper, 2.4 times more Magnesium, 1.8 times more Phosphorus, 599.1 times more Selenium and 1.6 times more Zinc than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dried Brazilnuts have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 2.3 times more Omega 3, 5.1 times more Carbohydrate, 3.3 times more Fiber and 1.7 times more Protein than Dried Brazilnuts.
• While Dried Brazilnuts contain 2 times more Energy, 268.4 times more Fat, 448.2 times more Saturated Fat and 451.2 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.