Comparing Nutrients in 7 ounces California Red Kidney Beans VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	California Red Kidney Beans	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	22.6% 655kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	52.6% 17g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	NA	13.7% 9.94g	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	0.22% 0.16g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 9.6g	g per day for Men 19-50 years
Fiber	130% 49.4g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Oil Roasted Cashews	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	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	49.3% 0.64mg	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	12.4% 49.6μg	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	0.66% 0.6mg	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	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	38.7% 387mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	450% 4.05mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	129% 542mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	144% 3.3mg	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	151% 1054mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	73.2% 40.3μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	97% 10.6mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.19% 6.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Oil Roasted Cashews:

• Raw California Red Kidney Beans have 1.5 times more Vitamin B1, 1.2 times more Vitamin B6, 15.8 times more Vitamin B9 and 15 times more Vitamin C than Oil Roasted Cashew Nuts.
• Both Raw California Red Kidney Beans and Oil Roasted Cashew Nuts have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 7 oz.
• Both Raw California Red Kidney Beans as well as Oil Roasted Cashew Nuts 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 Oil Roasted Cashews:

• Raw California Red Kidney Beans have 4.5 times more Calcium, 1.5 times more Iron and 2.4 times more Potassium than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 1.9 times more Copper, 1.7 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus, 6.3 times more Selenium and 2.1 times more Zinc than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 1.2 times more Omega 3, 2 times more Carbohydrate, 7.5 times more Fiber and 1.4 times more Protein than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 1.8 times more Energy, 191.1 times more Fat, 235.5 times more Saturated Fat and 157 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Oil Roasted Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.