Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Pine Nuts

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Pine Nuts	Recommended Dietary Allowance
Energy	43.8% 1270kcal	232% 6730kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	705% 684g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	153% 49g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	103% 1.64g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	1950% 332g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	101% 131g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	49.5% 36g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 34.5g	g per day for Men 19-50 years
Fiber	168% 64g	97% 37g	38g per day for Men 19-50 years
Protein	155% 86.7g	244% 137g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	175% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	274% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	62.6% 3.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	72.3% 0.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	430% 129μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	325% 1300μg	85% 340μg	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	13.3% 12mg	8.9% 8mg	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	2% 0.3mg	622% 93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	449% 539μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Pine Nuts	Recommended Dietary Allowance
Calcium	35% 350mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	1471% 13.2mg	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	278% 22mg	691% 55.3mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	598% 2510mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	3827% 88mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	73% 32.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	197% 1380mg	821% 5750mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	176% 5970mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	586% 64.5mg	11mg per day for Men 19-50 years
Water	18% 669g	0.62% 23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Pine Nuts:

• Boiled All Types Kidney Beans have 1.3 times more Vitamin B6, 3.8 times more Vitamin B9 and 1.5 times more Vitamin C than Dried Pine Nuts.
• While Dried Pine Nuts contain 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.
• Both Boiled All Types Kidney Beans as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Pine Nuts:

• Boiled All Types Kidney Beans have 2.2 times more Calcium, 1.6 times more Selenium and 29.4 times more Water than Dried Pine Nuts.
• While Dried Pine Nuts contain 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.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.7 times more Carbohydrate and 1.7 times more Fiber than Dried Pine Nuts.
• While Dried Pine Nuts contain 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.
• Both Boiled All Types Kidney Beans and Dried Pine Nuts have similar amounts of Omega 3 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.