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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Energy	45% 1310kcal	78% 2258kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	187% 182g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	70% 22.4g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	52.6% 0.84g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	306% 52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	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	260% 99g	108% 41g	38g per day for Men 19-50 years
Protein	173% 97g	149% 83.5g	56g per day for Men 19-50 years

Vitamins

	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	175% 2.1mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	71.4% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	40.7% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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

	California Red Kidney Beans	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Calcium	77.4% 774mg	42.5% 425mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	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	464% 37mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	103% 433mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	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	230% 1607mg	266% 1861mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	118% 3997mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	72% 39.7μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	113% 1699mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	84.4% 9.3mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.19% 7.1g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of 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 California Red Kidney Beans vs Dry Roasted Pistachio Nuts with Salt:

• 14 ounces of California Red Kidney Beans have 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 7.7 times more Vitamin B9 and 1.5 times more Vitamin C than Dry Roasted Pistachio Nuts with Salt.
• While 14 oz of Dry Roasted Pistachio Nuts with Salt contain 1.3 times more Vitamin B1 and 2.8 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dry Roasted Pistachio Nuts with Salt provide similar amounts of Vitamin B2 per 14 ounces.
• Both Raw 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 California Red Kidney Beans vs Dry Roasted Pistachio Nuts with Salt:

• 14 ounces of California Red Kidney Beans have 1.8 times more Calcium, 2.3 times more Iron, 1.5 times more Magnesium and 1.5 times more Potassium than Dry Roasted Pistachio Nuts with Salt.
• While 14 oz of Dry Roasted Pistachio Nuts with Salt contain 3.1 times more Selenium and 38.9 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dry Roasted Pistachio Nuts with Salt contain similar levels of Copper, Manganese, Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 2.2 times more Carbohydrate and 2.4 times more Fiber than Dry Roasted Pistachio Nuts with Salt.
• While 14 oz of Dry Roasted Pistachio Nuts with Salt contain 1.7 times more Energy, 183.3 times more Fat, 156.8 times more Saturated Fat, 2.5 times more Omega 3 and 243.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dry Roasted Pistachio Nuts with Salt offer comparable quantities of Protein per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6