Comparing Nutrients in 7 ounces Brazilnuts VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Brazilnuts	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	45% 1308kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	35% 45.2g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	0.88% 0.64g	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	0% 0g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 4.62g	NA	g per day for Men 19-50 years
Fiber	39% 15g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	18.3% 0.24mg	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	11% 43.7μg	64.5% 258μg	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	1.54% 1.4mg	2.65% 2.4mg	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	74.7% 11.2mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	31.8% 318mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	47.6% 0.43mg	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	60.3% 4.82mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	37% 0.85mg	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	206% 1439mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	3.6% 133g	3700g per day for Men 19-50 years

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

• Dried Brazilnuts have 3.9 times more Vitamin B1 and 188.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Vitamin B2, 2 times more Vitamin B3, 5.9 times more Vitamin B9, 1.7 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• Both Dried Brazilnuts and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Dried Brazilnuts as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Brazilnuts vs Boiled Kidney Beans:

• Dried Brazilnuts have 4.6 times more Calcium, 8.1 times more Copper, 9 times more Magnesium, 2.8 times more Manganese, 5.3 times more Phosphorus, 1.6 times more Potassium, 1742.7 times more Selenium and 4.1 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 19.6 times more Water than Dried Brazilnuts.
• Both Dried Brazilnuts and Boiled All Types Kidney Beans have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Brazilnuts have 5.2 times more Energy, 134.2 times more Fat, 221 times more Saturated Fat, 225.6 times more Omega 6, 7.3 times more Sugars and 1.7 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.7 times more Omega 3 and 1.9 times more Carbohydrate than Dried Brazilnuts.
• Both Dried Brazilnuts and Boiled All Types Kidney Beans have similar amounts of Fiber per 7 oz.
• Both Dried Brazilnuts as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.