Comparing Nutrients in 14 ounces Pine Nuts VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Pine Nuts	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	92% 2671kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	280% 271g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	60.8% 19.4g	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	40.7% 0.65g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	774% 132g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	45.3% 59g	130g per day for Men 19-50 years
Sugars	19.7% 14.2g	10% 7.34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 13.7g	% 7.34g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	45% 17g	38g per day for Men 19-50 years
Protein	97% 54.3g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Canned Red Kidney Beans with Liquids	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	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.3% 0.9mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	24.4% 0.32mg	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	23% 91μg	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	3.53% 3.18mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 214μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	584% 5.25mg	65% 0.58mg	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	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	1519% 35mg	50.2% 1.15mg	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	60% 421mg	700mg per day for Men 19-50 years
Potassium	69.7% 2369mg	30.4% 1032mg	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	67.7% 1016mg	1500mg per day for Men 19-50 years
Zinc	233% 25.6mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	0.24% 9.05g	8.36% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Canned Red Kidney Beans with Liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Pine Nuts versus 14 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pine Nuts vs Canned Red Kidney Beans with Liquids:

• 14 ounces of Pine Nuts have 3.4 times more Vitamin B1, 3.4 times more Vitamin B2, 8.9 times more Vitamin B3, 2.4 times more Vitamin B5, 1.5 times more Vitamin B9, 466.5 times more Vitamin E and 13.1 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• Both Pine Nuts and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Dried Pine Nuts as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Pine Nuts vs Canned Red Kidney Beans with Liquids:

• 14 ounces of Pine Nuts have 9 times more Copper, 4.4 times more Iron, 8.4 times more Magnesium, 30.2 times more Manganese, 5.4 times more Phosphorus, 2.3 times more Potassium and 10.4 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 1.8 times more Calcium, 1.6 times more Selenium, 128 times more Sodium and 34.2 times more Water than Dried Pine Nuts.
• 14 ounces of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pine Nuts have 8.3 times more Energy, 189.9 times more Fat, 39.2 times more Saturated Fat, 3.2 times more Omega 3, 399.4 times more Omega 6, 1.9 times more Sugars and 2.6 times more Protein than Canned Red Kidney Beans with Liquids.
• Both Pine Nuts and Canned Red Kidney Beans with Liquids offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6