Comparing Nutrients in 7 ounces Roasted Macadamia Nuts VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Macadamia Nuts	4%	89%	7%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Roasted Macadamia Nuts	California Red Kidney Beans	Recommended Dietary Allowance
Energy	49% 1425kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	156% 151g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	15.2% 2.6g	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	20.4% 26.6g	91% 119g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 7.94g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	130% 49.4g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia 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	117% 1.4mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.2% 4.5mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	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	4.96% 20μg	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	1.54% 1.4mg	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	7.54% 1.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Macadamia Nuts	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	14% 139mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	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	65.7% 5.26mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	55.8% 234mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	262% 6.02mg	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	56% 393mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.086% 3.2g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Macadamia Nuts VS California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Macadamia Nuts versus 7 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Roasted Macadamia Nuts have 1.3 times more Vitamin B1 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 2.5 times more Vitamin B2, 1.3 times more Vitamin B5, 39.4 times more Vitamin B9 and 6.4 times more Vitamin C than Dry Roasted Macadamia Nuts.
• Both Roasted Macadamia Nuts and California Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Roasted Macadamia Nuts have insufficient amounts of Vitamin C
• Both Dry Roasted Macadamia Nuts as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Macadamia Nuts vs California Red Kidney Beans:

• 7 ounces of Roasted Macadamia Nuts have 3 times more Manganese and 3.7 times more Selenium than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 2.8 times more Calcium, 1.9 times more Copper, 3.5 times more Iron, 1.4 times more Magnesium, 2 times more Phosphorus, 4.1 times more Potassium and 2 times more Zinc than Dry Roasted Macadamia Nuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Macadamia Nuts have 2.2 times more Energy, 304.3 times more Fat, 331.9 times more Saturated Fat, 2.3 times more Omega 3 and 24.1 times more Omega 6 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 4.5 times more Carbohydrate, 3.1 times more Fiber and 3.1 times more Protein than Dry Roasted Macadamia Nuts.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6