Comparing Nutrients in 7 ounces California Red Kidney Beans VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	California Red Kidney Beans	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	22.6% 655kcal	49% 1425kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	156% 151g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	24.3% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	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	91% 119g	20.4% 26.6g	130g per day for Men 19-50 years
Sugars	NA	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	130% 49.4g	41.8% 16g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	California Red 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	87.5% 1.05mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	28.2% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	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	7.54% 1.13mg	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	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	38.7% 387mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	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	232% 18.6mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	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	115% 804mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	23.3% 2.56mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.086% 3.2g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 2.5 times more Vitamin B2, 1.3 times more Vitamin B5, 39.4 times more Vitamin B9 and 6.4 times more Vitamin C than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 1.3 times more Vitamin B1 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dry Roasted Macadamia Nuts have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.
• Both Raw California Red 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 California Red Kidney Beans vs Roasted Macadamia Nuts:

• Raw California Red Kidney Beans have 2.8 times more Calcium, 1.9 times more Copper, 3.5 times more Iron, 1.4 times more Magnesium, 2 times more Phosphorus, 4.1 times more Potassium and 2 times more Zinc than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 3 times more Manganese and 3.7 times more Selenium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 4.5 times more Carbohydrate, 3.1 times more Fiber and 3.1 times more Protein than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 2.2 times more Energy, 304.3 times more Fat, 331.9 times more Saturated Fat, 2.3 times more Omega 3 and 24.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Dry Roasted Macadamia Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.