Comparing Nutrients in 14 ounces Pine Nuts VS Boiled Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Pine Nuts	Boiled Red 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	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	40.7% 0.65g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	774% 132g	2.5% 0.42g	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	77.3% 29.4g	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 Red 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 Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	584% 5.25mg	107% 0.96mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	1519% 35mg	82.3% 1.9mg	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	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	69.7% 2369mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	233% 25.6mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	0.24% 9.05g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Boiled Red Kidney Beans per 14 oz

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

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

• 14 ounces of 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 Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 1.3 times more Vitamin B6 and 3.8 times more Vitamin B9 than Dried Pine Nuts.
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Dried Pine Nuts as well as Boiled Red Kidney Beans 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 Boiled Red Kidney Beans:

• 14 ounces of Pine Nuts have 5.5 times more Copper, 1.9 times more Iron, 5.6 times more Magnesium, 18.5 times more Manganese, 4 times more Phosphorus, 1.5 times more Potassium and 6 times more Zinc than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 1.8 times more Calcium and 1.7 times more Selenium 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 5.3 times more Energy, 136.7 times more Fat, 68 times more Saturated Fat, 309.8 times more Omega 6, 11.2 times more Sugars and 1.6 times more Protein than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 1.7 times more Carbohydrate and 2 times more Fiber than Dried Pine Nuts.
• Both Pine Nuts and Boiled Red Kidney Beans offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6