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

Macros Ratio

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

Macro Nutrients

	Macadamia Nuts	California Red Kidney Beans	Recommended Dietary Allowance
Energy	49% 1425kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	155% 150g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	74.8% 24g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	25.5% 0.41g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	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	21% 27.4g	91% 119g	130g per day for Men 19-50 years
Sugars	12.5% 9.07g	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	% 8.8g	NA	g per day for Men 19-50 years
Fiber	45% 17g	130% 49.4g	38g per day for Men 19-50 years
Protein	28% 15.7g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	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	198% 2.37mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	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	5.46% 22μg	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	2.65% 2.4mg	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	7.14% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Macadamia Nuts	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	17% 169mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	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	92% 7.32mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	356% 8.2mg	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	53.3% 373mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Raw Macadamia Nuts have 2.3 times more Vitamin B1 and 1.2 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Vitamin B2, 1.4 times more Vitamin B6, 35.8 times more Vitamin B9 and 3.8 times more Vitamin C than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Macadamia 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 Macadamia Nuts vs California Red Kidney Beans:

• Raw Macadamia Nuts have 4.1 times more Manganese than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.3 times more Calcium, 1.5 times more Copper, 2.5 times more Iron, 2.2 times more Phosphorus, 4 times more Potassium and 2 times more Zinc than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts and Raw California Red Kidney Beans have similar amounts of Magnesium and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Macadamia Nuts have 2.2 times more Energy, 303.1 times more Fat, 335 times more Saturated Fat, 2.5 times more Omega 3 and 24 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.3 times more Carbohydrate, 2.9 times more Fiber and 3.1 times more Protein than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.