Comparing Nutrients in 7 ounces Oil Roasted Mixed Nuts no Peanuts VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Oil Roasted Mixed Nuts no Peanuts	California Red Kidney Beans	Recommended Dietary Allowance
Energy	42% 1220kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	115% 111g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	56.4% 18g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	31% 0.49g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	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	34% 44g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	130% 49.4g	38g per day for Men 19-50 years
Protein	55% 30.8g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts no Peanuts	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	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	27.8% 111μg	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	NA	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

	Oil Roasted Mixed Nuts no Peanuts	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	21% 210mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	396% 3.56mg	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	63.8% 5.1mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	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	127% 891mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	84% 9.25mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oil Roasted Mixed Nuts no Peanuts vs California Red Kidney Beans:

• Oil Roasted Mixed Nuts no Salt and Peanuts have 2.2 times more Vitamin B2 and 1.2 times more Vitamin B5 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.2 times more Vitamin B6, 7 times more Vitamin B9 and 9 times more Vitamin C than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts and Raw California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B3 per 7 oz.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts 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 Oil Roasted Mixed Nuts no Peanuts vs California Red Kidney Beans:

• Oil Roasted Mixed Nuts no Salt and Peanuts have 1.6 times more Copper, 1.6 times more Magnesium, 1.5 times more Manganese and 1.8 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Calcium, 3.6 times more Iron and 2.7 times more Potassium than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts and Raw California Red Kidney Beans have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Mixed Nuts no Salt and Peanuts have 1.9 times more Energy, 224.7 times more Fat, 252.4 times more Saturated Fat, 3 times more Omega 3 and 206.2 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.7 times more Carbohydrate, 4.5 times more Fiber and 1.6 times more Protein than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.