Comparing Nutrients in 7 ounces Cashew Nuts VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cashew Nuts	California Red Kidney Beans	Recommended Dietary Allowance
Energy	38% 1097kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	89.7% 87g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	48.3% 15.4g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	91% 15.4g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	91% 119g	130g per day for Men 19-50 years
Sugars	16% 11.7g	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	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	130% 49.4g	38g per day for Men 19-50 years
Protein	64.6% 36g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	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	70% 0.84mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.7% 0.83mg	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.4% 67.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	484% 4.36mg	243% 2.2mg	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	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	138% 579mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	86.3% 2mg	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	115% 804mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	72% 39.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	104% 11.5mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 1.3 times more Vitamin B1, 3.8 times more Vitamin B2, 1.9 times more Vitamin B3, 15.8 times more Vitamin B9 and 9 times more Vitamin C than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Raw California Red Kidney Beans have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Raw Cashew Nuts as well as Raw California Red 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 California Red Kidney Beans:

• Raw Cashew Nuts have 2 times more Copper, 1.8 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 6.2 times more Selenium and 2.3 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.3 times more Calcium, 1.4 times more Iron and 2.3 times more Potassium than Raw Cashew Nuts.

Comparison of macro-nutrients per 7 ounces:

• Raw Cashew Nuts have 1.7 times more Energy, 175.4 times more Fat, 216.2 times more Saturated Fat and 144.1 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Omega 3, 2 times more Carbohydrate, 7.5 times more Fiber and 1.3 times more Protein than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.