Comparing Nutrients in 100 grams Roasted Cashews VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Roasted Cashews	Red Kidney Beans	Recommended Dietary Allowance
Energy	19.8% 574kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	47.8% 46.4g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	28.6% 9.16g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	45% 7.66g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.7g	47% 61.3g	130g per day for Men 19-50 years
Sugars	6.9% 5g	2.9% 2.1g	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	7.9% 3g	40% 15g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	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	16.7% 0.2mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.75% 1.4mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	30.5% 0.4mg	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	17.3% 69μg	99% 394μg	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	0% 0mg	5% 4.5mg	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	6.13% 0.92mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 34.7μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.5% 45mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	75% 6mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	48.3% 1.1mg	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	70% 490mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	16.6% 565mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cashews VS Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Cashews versus 100 g of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Roasted Cashews vs Red Kidney Beans:

• 100 grams of Roasted Cashews have 1.6 times more Vitamin B5, 4.4 times more Vitamin E and 6.2 times more Vitamin K than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 3 times more Vitamin B1, 1.5 times more Vitamin B3, 1.6 times more Vitamin B6, 5.7 times more Vitamin B9 and more Vitamin C than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Red Kidney Beans provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Roasted Cashews have insufficient amounts of Vitamin C
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Dry Roasted Cashew Nuts as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Roasted Cashews vs Red Kidney Beans:

• 100 grams of Roasted Cashews have 3.2 times more Copper, 1.9 times more Magnesium, 1.2 times more Phosphorus, 3.7 times more Selenium and 2 times more Zinc than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 1.8 times more Calcium, 1.3 times more Manganese and 2.4 times more Potassium than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Red Kidney Beans contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Cashews have 1.7 times more Energy, 43.7 times more Fat, 59.5 times more Saturated Fat, 33.6 times more Omega 6 and 2.4 times more Sugars than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 2.2 times more Omega 3, 1.9 times more Carbohydrate, 5.1 times more Fiber and 1.5 times more Protein than Dry Roasted Cashew Nuts.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6