Comparing Nutrients in 100 grams Macadamia Nuts VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Macadamia Nuts	4%	89%	7%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Macadamia Nuts	Red Kidney Beans	Recommended Dietary Allowance
Energy	24.8% 718kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	78% 75.8g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	37.7% 12g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	7.62% 1.3g	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	10.6% 14g	47% 61.3g	130g per day for Men 19-50 years
Sugars	6.3% 4.57g	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	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	40% 15g	38g per day for Men 19-50 years
Protein	14% 7.9g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Macadamia Nuts	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	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.47mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	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	2.75% 11μg	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	1.33% 1.2mg	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	3.6% 0.54mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Macadamia Nuts	Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.5% 85mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	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	46% 3.7mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	180% 4.13mg	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	27% 188mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	11% 368mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.037% 1.36g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Macadamia Nuts VS Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Macadamia Nuts 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 Macadamia Nuts vs Red Kidney Beans:

• 100 grams of Macadamia Nuts have 2 times more Vitamin B1 and 2.6 times more Vitamin E than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 1.3 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 Macadamia Nuts and Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B5 per 100 grams.
• 100 grams of Macadamia Nuts have insufficient amounts of Vitamin C
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Macadamia 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 Macadamia Nuts vs Red Kidney Beans:

• 100 grams of Macadamia Nuts have 3.7 times more Manganese than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 1.8 times more Iron, 2.2 times more Phosphorus, 3.7 times more Potassium and 2.1 times more Zinc than Raw Macadamia Nuts.
• Both Macadamia Nuts and Red Kidney Beans contain similar levels of Calcium, Copper, Magnesium and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Macadamia Nuts have 2.1 times more Energy, 71.5 times more Fat, 78.3 times more Saturated Fat, 5.7 times more Omega 6 and 2.2 times more Sugars than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 1.7 times more Omega 3, 4.4 times more Carbohydrate, 1.8 times more Fiber and 2.8 times more Protein than Raw Macadamia Nuts.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6