Comparing Nutrients in 7 ounces Boiled Yellow Beans VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Beans	25%	7%	68%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Boiled Yellow Beans	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	9.85% 286kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.55g	52.6% 17g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.95% 0.5g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.6% 50g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	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	54.3% 20.6g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	32.5% 18g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow 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	31% 0.37mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	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	40% 161μg	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	3.97% 3.57mg	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	12.4% 1.87mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Beans	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	12.3% 123mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	61.5% 4.92mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	129% 542mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	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	52% 363mg	151% 1054mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	73.2% 40.3μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	97% 10.6mg	11mg per day for Men 19-50 years
Water	3.38% 125g	0.19% 6.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yellow Beans VS Oil Roasted Cashews per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Yellow Beans versus 7 oz of Oil Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Yellow Beans vs Oil Roasted Cashews:

• 7 ounces of Boiled Yellow Beans have 3.2 times more Vitamin B9 and 6 times more Vitamin C than Oil Roasted Cashews.
• While 7 oz of Oil Roasted Cashew Nuts contain 1.9 times more Vitamin B1, 2.1 times more Vitamin B2, 2.5 times more Vitamin B3, 3.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 9.9 times more Vitamin K than Boiled Yellow Beans.
• Both Boiled Yellow Beans and Oil Roasted Cashews provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Oil Roasted Cashews have insufficient amounts of Vitamin C
• Both Boiled Yellow Beans as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Yellow Beans vs Oil Roasted Cashews:

• 7 ounces of Boiled Yellow Beans have 1.4 times more Calcium than Oil Roasted Cashews.
• While 7 oz of Oil Roasted Cashew Nuts contain 11 times more Copper, 2.4 times more Iron, 3.7 times more Magnesium, 3.7 times more Manganese, 2.9 times more Phosphorus, 1.9 times more Potassium, 15.6 times more Selenium and 5 times more Zinc than Boiled Yellow Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Yellow Beans have 3.1 times more Omega 3 and 3.2 times more Fiber than Oil Roasted Cashews.
• While 7 oz of Oil Roasted Cashew Nuts contain 4 times more Energy, 44.2 times more Fat, 30.4 times more Saturated Fat, 33.5 times more Omega 6, 14.7 times more Sugars and 1.8 times more Protein than Boiled Yellow Beans.
• Both Boiled Yellow Beans and Oil Roasted Cashews offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Yellow Beans provide inadequate amounts of Omega 6