Comparing Nutrients in 14 ounces Pine Nuts VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Pine Nuts	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	92% 2671kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	280% 271g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	60.8% 19.4g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	40.7% 0.65g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	774% 132g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	69.6% 90g	130g per day for Men 19-50 years
Sugars	19.7% 14.2g	1.75% 1.27g	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	0.38% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 13.7g	NA	g per day for Men 19-50 years
Fiber	38.6% 14.7g	67% 25.4g	38g per day for Men 19-50 years
Protein	97% 54.3g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.3% 0.9mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	171% 51μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.7% 135μg	129% 516μg	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	3.53% 3.18mg	5.3% 4.76mg	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	247% 37mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 214μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	584% 5.25mg	95% 0.86mg	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	274% 22mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	1519% 35mg	74.2% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	29% 13μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	326% 2282mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	69.7% 2369mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	233% 25.6mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.24% 9.05g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pine Nuts vs Boiled Kidney Beans:

• Dried Pine Nuts have 2.3 times more Vitamin B1, 3.9 times more Vitamin B2, 7.6 times more Vitamin B3, 1.4 times more Vitamin B5, 311 times more Vitamin E and 6.4 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B6, 3.8 times more Vitamin B9 and 1.5 times more Vitamin C than Dried Pine Nuts.
• Both Dried Pine Nuts as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pine Nuts vs Boiled Kidney Beans:

• Dried Pine Nuts have 6.1 times more Copper, 2.5 times more Iron, 6 times more Magnesium, 20.5 times more Manganese, 4.2 times more Phosphorus, 1.5 times more Potassium and 6.5 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Calcium, 1.6 times more Selenium and 29.4 times more Water than Dried Pine Nuts.

Comparison of macro-nutrients per 14 ounces:

• Dried Pine Nuts have 5.3 times more Energy, 136.7 times more Fat, 67.1 times more Saturated Fat, 306.9 times more Omega 6, 11.2 times more Sugars and 1.6 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Carbohydrate and 1.7 times more Fiber than Dried Pine Nuts.
• Both Dried Pine Nuts and Boiled All Types Kidney Beans have similar amounts of Omega 3 per 14 oz.
• Both Dried Pine Nuts as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.