Comparing Nutrients in 7 ounces Roasted Cashews VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Navy Beans	26%	4%	70%

Macro Nutrients

	Roasted Cashews	Navy Beans	Recommended Dietary Allowance
Energy	39.3% 1139kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	56.8% 18g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	66.7% 1.07g	1.6g per day for Men 19-50 years
Omega 6	89.4% 15.2g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	93% 121g	130g per day for Men 19-50 years
Sugars	13.7% 9.94g	10.6% 7.7g	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% 0g	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	% 0.42g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	80% 30.4g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	79% 44.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Navy 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	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	29.5% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	65.3% 0.85mg	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	181% 722μg	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	NA	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.4% 69μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Navy Beans	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	184% 1.66mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	82.7% 347mg	420mg per day for Men 19-50 years
Manganese	71.3% 1.64mg	122% 2.8mg	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	115% 808mg	700mg per day for Men 19-50 years
Potassium	33% 1121mg	69% 2352mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	66% 7.24mg	11mg per day for Men 19-50 years
Water	0.091% 3.37g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cashews VS Navy Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Roasted Cashews vs Navy Beans:

• 7 ounces of Roasted Cashews have 1.2 times more Vitamin B2, 1.6 times more Vitamin B5, 46 times more Vitamin E and 13.9 times more Vitamin K than Navy Beans.
• While 7 oz of Raw Navy Beans contain 3.9 times more Vitamin B1, 1.6 times more Vitamin B3, 1.7 times more Vitamin B6 and 5.3 times more Vitamin B9 than Dry Roasted Cashew Nuts.
• 7 ounces of Navy Beans have insufficient amounts of Vitamin E
• Both Dry Roasted Cashew Nuts as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Cashews vs Navy Beans:

• 7 ounces of Roasted Cashews have 2.7 times more Copper, 1.5 times more Magnesium, 1.2 times more Phosphorus and 1.5 times more Zinc than Navy Beans.
• While 7 oz of Raw Navy Beans contain 3.3 times more Calcium, 1.7 times more Manganese and 2.1 times more Potassium than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Navy Beans contain similar levels of Iron and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Cashews have 1.7 times more Energy, 30.9 times more Fat, 53.9 times more Saturated Fat, 22.9 times more Omega 6 and 1.3 times more Sugars than Navy Beans.
• While 7 oz of Raw Navy Beans contain 3.3 times more Omega 3, 1.9 times more Carbohydrate, 5.1 times more Fiber and 1.5 times more Protein than Dry Roasted Cashew Nuts.
• 7 ounces of Navy Beans provide inadequate amounts of Omega 6