Comparing Nutrients in 100 grams Blanched Hazelnuts VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Blanched Hazelnuts	California Red Kidney Beans	Recommended Dietary Allowance
Energy	21.7% 629kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.67g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	32.3% 5.5g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	46% 59.8g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	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	0.097% 0.07g	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	% 0.07g	NA	g per day for Men 19-50 years
Sucrose	% 3.35g	NA	g per day for Men 19-50 years
Fiber	29% 11g	65.5% 25g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	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	39.6% 0.48mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	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	19.5% 78μg	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	2.22% 2mg	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	117% 17.5mg	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

	Blanched Hazelnuts	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	15% 149mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	122% 1.1mg	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	41.3% 3.3mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	550% 12.7mg	43.5% 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	44.3% 310mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	19.4% 658mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Hazelnuts vs California Red Kidney Beans:

• Blanched Hazelnuts Or Filberts have 1.5 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2 times more Vitamin B2, 1.3 times more Vitamin B3, 5.1 times more Vitamin B9 and 2.3 times more Vitamin C than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts and Raw California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B5 per 100 g.
• Both Blanched Hazelnuts Or Filberts as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Blanched Hazelnuts vs California Red Kidney Beans:

• Blanched Hazelnuts Or Filberts have 1.5 times more Copper, 12.7 times more Manganese and 1.3 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Calcium, 2.8 times more Iron, 1.3 times more Phosphorus and 2.3 times more Potassium than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts and Raw California Red Kidney Beans have similar amounts of Magnesium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Blanched Hazelnuts Or Filberts have 1.9 times more Energy, 244.6 times more Fat, 129.7 times more Saturated Fat and 101.8 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Omega 3, 3.5 times more Carbohydrate, 2.3 times more Fiber and 1.8 times more Protein than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.