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

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Roasted Cashews	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	39.3% 1139kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	56.8% 18g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	89.4% 15.2g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	13.7% 9.94g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Boiled California Red 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	33% 0.4mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	16% 0.21mg	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	34.2% 137μg	36.7% 147μg	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	0% 0mg	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	12% 1.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.4% 69μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	63.7% 0.57mg	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	149% 12mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	71.3% 1.64mg	27.4% 0.63mg	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	139% 972mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	33% 1121mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.091% 3.37g	3.6% 133g	3700g per day for Men 19-50 years

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

• Dry Roasted Cashew Nuts have 1.6 times more Vitamin B1, 3.2 times more Vitamin B2, 2.6 times more Vitamin B3, 5.6 times more Vitamin B5 and 2.5 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Vitamin C than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Boiled California Red Kidney Beans have similar amounts of Vitamin B9 per 7 oz.
• Both Dry Roasted Cashew Nuts as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Cashews vs Boiled California Red Kidney Beans:

• Dry Roasted Cashew Nuts have 7.7 times more Copper, 2 times more Iron, 5.4 times more Magnesium, 2.6 times more Manganese, 3.6 times more Phosphorus, 1.3 times more Potassium, 9.8 times more Selenium, 4 times more Sodium and 6.5 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.5 times more Calcium and 39.4 times more Water than Dry Roasted Cashew Nuts.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Cashew Nuts have 4.6 times more Energy, 515 times more Fat, 654.1 times more Saturated Fat, 5 times more Omega 3, 383 times more Omega 6, 1.5 times more Carbohydrate and 1.7 times more Protein than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.1 times more Fiber than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.