Comparing Nutrients in 14 ounces Red Kidney Beans VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Red Kidney Beans	Dried Pilinuts	Recommended Dietary Allowance
Energy	46% 1338kcal	98% 2854kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	325% 316g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	387% 124g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	NA	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	178% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	12% 15.8g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	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	159% 60.3g	NA	38g per day for Men 19-50 years
Protein	160% 89.4g	76.5% 43g	56g per day for Men 19-50 years

Vitamins

	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	201% 2.4mg	302% 3.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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	5.56% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Dried Pilinuts	Recommended Dietary Allowance
Calcium	33% 329mg	57.5% 575mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	422% 3.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	332% 26.6mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	285% 1199mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	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	230% 1611mg	326% 2282mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.3% 11g	3700g per day for Men 19-50 years

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

• Raw Red Kidney Beans have 2.3 times more Vitamin B2, 4.1 times more Vitamin B3, 1.6 times more Vitamin B5, 3.5 times more Vitamin B6, 6.6 times more Vitamin B9 and 7.5 times more Vitamin C than Dried Pilinuts.
• While Dried Pilinuts contain 1.5 times more Vitamin B1 than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Dried Pilinuts have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

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

• Raw Red Kidney Beans have 1.9 times more Iron and 2.7 times more Potassium than Dried Pilinuts.
• While Dried Pilinuts contain 1.7 times more Calcium, 1.4 times more Copper, 2.2 times more Magnesium, 2.1 times more Manganese and 1.4 times more Phosphorus than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans and Dried Pilinuts have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Red Kidney Beans have 15.4 times more Carbohydrate and 2.1 times more Protein than Dried Pilinuts.
• While Dried Pilinuts contain 2.1 times more Energy, 75 times more Fat, 202.5 times more Saturated Fat and 33.4 times more Omega 6 than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Dried Pilinuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.