Comparing Nutrients in 100 grams Macadamia Nuts VS Boiled California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Macadamia Nuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	24.8% 718kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	78% 75.8g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	37.7% 12g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	7.62% 1.3g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 14g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	6.3% 4.57g	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	% 4.43g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	14% 7.9g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Macadamia Nuts	Boiled 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	100% 1.2mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.47mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	8% 0.1mg	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	2.75% 11μg	18.5% 74μg	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	1.33% 1.2mg	1.33% 1.2mg	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	3.6% 0.54mg	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	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.5% 85mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	32% 0.29mg	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	46% 3.7mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	180% 4.13mg	14% 0.32mg	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	27% 188mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	11% 368mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.037% 1.36g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Macadamia Nuts vs Boiled California Red Kidney Beans:

• Raw Macadamia Nuts have 9.3 times more Vitamin B1, 2.6 times more Vitamin B2, 4.6 times more Vitamin B3, 3.5 times more Vitamin B5 and 2.6 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 6.7 times more Vitamin B9 than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts and Boiled California Red Kidney Beans have similar amounts of Vitamin C per 100 g.
• Both Raw Macadamia Nuts as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Macadamia Nuts vs Boiled California Red Kidney Beans:

• Raw Macadamia Nuts have 1.3 times more Calcium, 2.6 times more Copper, 1.2 times more Iron, 2.7 times more Magnesium, 13 times more Manganese, 1.4 times more Phosphorus, 3 times more Selenium and 1.5 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 49.2 times more Water than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts and Boiled California Red Kidney Beans have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Macadamia Nuts have 5.8 times more Energy, 841.9 times more Fat, 861.5 times more Saturated Fat, 6.4 times more Omega 3 and 64.8 times more Omega 6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.6 times more Carbohydrate than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts and Boiled California Red Kidney Beans have similar amounts of Fiber and Protein per 100 g.
• Both Raw Macadamia Nuts as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.