Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Dry Roasted Pistachio Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Dry Roasted Pistachio Nuts with Salt	14%	68%	18%

Macro Nutrients

	Boiled California Red Kidney Beans	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Energy	17% 492kcal	78% 2258kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	187% 182g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	70% 22.4g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	52.6% 0.84g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	306% 52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	84% 109g	130g per day for Men 19-50 years
Sugars	NA	42.4% 30.7g	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	1.2% 0.87g	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	% 0.99g	g per day for Men 19-50 years
Sucrose	NA	% 28g	g per day for Men 19-50 years
Fiber	97% 37g	108% 41g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	149% 83.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	71.4% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	40.7% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	343% 4.45mg	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	73.4% 294μg	50.6% 202μg	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	5.3% 4.76mg	13.2% 12mg	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	57.4% 8.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Calcium	26% 262mg	42.5% 425mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	570% 5.13mg	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	148% 12mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	103% 433mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	214% 4.93mg	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	77.7% 544mg	266% 1861mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	118% 3997mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	72% 39.7μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	113% 1699mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	84.4% 9.3mg	11mg per day for Men 19-50 years
Water	7.18% 266g	0.19% 7.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Dry Roasted Pistachio Nuts with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Dry Roasted Pistachio Nuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs Dry Roasted Pistachio Nuts with Salt:

• 14 ounces of Boiled California Red Kidney Beans have 1.5 times more Vitamin B9 than Dry Roasted Pistachio Nuts with Salt.
• While 14 oz of Dry Roasted Pistachio Nuts with Salt contain 5.4 times more Vitamin B1, 3.8 times more Vitamin B2, 2.5 times more Vitamin B3, 2.3 times more Vitamin B5, 10.8 times more Vitamin B6 and 2.5 times more Vitamin C than Boiled California Red Kidney Beans.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Dry Roasted Pistachio Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Dry Roasted Pistachio Nuts with Salt:

• 14 oz of Dry Roasted Pistachio Nuts with Salt contain 1.6 times more Calcium, 4.5 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium, 3.9 times more Manganese, 3.4 times more Phosphorus, 2.4 times more Potassium, 8.3 times more Selenium, 107 times more Sodium and 2.7 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dry Roasted Pistachio Nuts with Salt contain 4.6 times more Energy, 509.1 times more Fat, 403.2 times more Saturated Fat, 6.6 times more Omega 3, 656.3 times more Omega 6 and 2.3 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dry Roasted Pistachio Nuts with Salt offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6