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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	California Red Kidney Beans	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	22.6% 655kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	125% 21.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	38% 49.6g	130g per day for Men 19-50 years
Sugars	NA	14.3% 10.3g	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	0.11% 0.079g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 9.92g	g per day for Men 19-50 years
Fiber	130% 49.4g	37% 14g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	63.3% 35.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	25% 3.97mg	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	54.5% 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	51.6% 206μg	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	1.32% 1.2mg	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	102% 15.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	38.7% 387mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	370% 3.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	130% 546mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	185% 4.25mg	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	123% 859mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	41.7% 1417mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	502% 276μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	19% 284mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	82.4% 9.07mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 1.5 times more Vitamin B1, 1.3 times more Vitamin B5, 3.8 times more Vitamin B9 and 7.5 times more Vitamin C than Lightly Salted Oil Roasted Mixed Nuts.
• While Lightly Salted Oil Roasted Mixed Nuts contain 1.5 times more Vitamin B2 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Lightly Salted Oil Roasted Mixed Nuts have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.
• Both Raw California Red Kidney Beans as well as Lightly Salted Oil Roasted Mixed 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 Mixed Nuts:

• Raw California Red Kidney Beans have 1.5 times more Calcium, 1.8 times more Iron and 2.1 times more Potassium than Lightly Salted Oil Roasted Mixed Nuts.
• While Lightly Salted Oil Roasted Mixed Nuts contain 1.5 times more Copper, 1.7 times more Magnesium, 2.1 times more Manganese, 43.5 times more Selenium, 13 times more Sodium and 1.8 times more Zinc than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Lightly Salted Oil Roasted Mixed Nuts have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have more Omega 3, 2.4 times more Carbohydrate, 3.5 times more Fiber and 1.4 times more Protein than Lightly Salted Oil Roasted Mixed Nuts.
• While Lightly Salted Oil Roasted Mixed Nuts contain 1.8 times more Energy, 200 times more Fat, 198.4 times more Saturated Fat and 199.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.