Comparing Nutrients in 14 ounces Boiled Red Kidney Beans VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Boiled Red Kidney Beans	Dried Pilinuts	Recommended Dietary Allowance
Energy	17.4% 504kcal	98% 2854kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	325% 316g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	387% 124g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	NA	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	178% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	12% 15.8g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	77.3% 29.4g	NA	38g per day for Men 19-50 years
Protein	61.4% 34.4g	76.5% 43g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	302% 3.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	35% 0.46mg	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	129% 516μg	59.5% 238μg	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	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Dried Pilinuts	Recommended Dietary Allowance
Calcium	11% 111mg	57.5% 575mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	422% 3.8mg	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	146% 11.7mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	285% 1199mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	399% 9.2mg	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	80.5% 564mg	326% 2282mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Dried Pilinuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Red Kidney Beans versus 14 oz of Dried Pilinuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Red Kidney Beans vs Dried Pilinuts:

• 14 ounces of Boiled Red Kidney Beans have 2.2 times more Vitamin B9 than Dried Pilinuts.
• While 14 oz of Dried Pilinuts contain 5.7 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.2 times more Vitamin B5 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Dried Pilinuts provide similar amounts of Vitamin B3 and Vitamin B6 per 14 ounces.
• Both Boiled Red Kidney Beans as well as Dried Pilinuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Boiled Red Kidney Beans vs Dried Pilinuts:

• 14 oz of Dried Pilinuts contain 5.2 times more Calcium, 4 times more Copper, 6.7 times more Magnesium, 4.8 times more Manganese, 4 times more Phosphorus, 1.3 times more Potassium and 2.8 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Dried Pilinuts contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Red Kidney Beans have 5.7 times more Carbohydrate than Dried Pilinuts.
• While 14 oz of Dried Pilinuts contain 5.7 times more Energy, 159.1 times more Fat, 433.1 times more Saturated Fat and 71.1 times more Omega 6 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Dried Pilinuts offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6