Comparing Nutrients in 7 ounces Cashew Nuts VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cashew Nuts	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	38% 1097kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	89.7% 87g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	48.3% 15.4g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	91% 15.4g	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	46% 60g	35% 45.2g	130g per day for Men 19-50 years
Sugars	16% 11.7g	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	0.14% 0.099g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 11.5g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	64.6% 36g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	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	70% 0.84mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.7% 0.83mg	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	12.4% 49.6μg	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	1.1% 0.99mg	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% 1.8mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.4% 67.7μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	484% 4.36mg	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	166% 13.3mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	138% 579mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	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	168% 1177mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	72% 39.5μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	104% 11.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	3.6% 133g	3700g per day for Men 19-50 years

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

• Raw Cashew Nuts have 2.6 times more Vitamin B1, 1.8 times more Vitamin B3, 3.9 times more Vitamin B5, 3.5 times more Vitamin B6, 30 times more Vitamin E and 4.1 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.2 times more Vitamin B9 and 2.4 times more Vitamin C than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Cashew Nuts 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 Cashew Nuts vs Boiled Kidney Beans:

• Raw Cashew Nuts have 10.2 times more Copper, 3 times more Iron, 7 times more Magnesium, 3.8 times more Manganese, 4.3 times more Phosphorus, 1.6 times more Potassium, 18.1 times more Selenium and 5.8 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 12.9 times more Water than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Boiled All Types Kidney Beans have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Cashew Nuts have 4.4 times more Energy, 87.7 times more Fat, 106.6 times more Saturated Fat, 72.1 times more Omega 6, 1.3 times more Carbohydrate, 18.5 times more Sugars and 2.1 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Omega 3 and 1.9 times more Fiber than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.