Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Dry Roasted Pistachio Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dry Roasted Pistachio Nuts with Salt	14%	68%	18%

Macro Nutrients

	California Red Kidney Beans	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Energy	114% 3300kcal	196% 5690kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	472% 458g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	176% 56.5g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	133% 2.12g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	772% 131g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	212% 276g	130g per day for Men 19-50 years
Sugars	NA	107% 77.4g	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	3.03% 2.2g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 71g	g per day for Men 19-50 years
Fiber	655% 249g	271% 103g	38g per day for Men 19-50 years
Protein	435% 244g	376% 211g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	579% 6.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	180% 2.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	863% 11.2mg	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	985% 3940μg	128% 510μg	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	50% 45mg	33.3% 30mg	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	NA	145% 21.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Calcium	195% 1950mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	1437% 13mg	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	1169% 94mg	504% 40.3mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	260% 1090mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	540% 12.4mg	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	579% 4050mg	670% 4690mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	296% 10070mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	182% 100μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	285% 4280mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	213% 23.4mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.48% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Dry Roasted Pistachio Nuts with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Dry Roasted Pistachio Nuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Dry Roasted Pistachio Nuts with Salt:

• 1 kilogram of California Red Kidney Beans has 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 7.7 times more Vitamin B9 and 1.5 times more Vitamin C than Dry Roasted Pistachio Nuts with Salt.
• While 1 kg of Dry Roasted Pistachio Nuts with Salt contains 1.3 times more Vitamin B1 and 2.8 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dry Roasted Pistachio Nuts with Salt provide similar amounts of Vitamin B2 per one kilogram.
• Both Raw California Red Kidney Beans as well as Dry Roasted Pistachio Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Dry Roasted Pistachio Nuts with Salt:

• 1 kilogram of California Red Kidney Beans has 1.8 times more Calcium, 2.3 times more Iron, 1.5 times more Magnesium and 1.5 times more Potassium than Dry Roasted Pistachio Nuts with Salt.
• While 1 kg of Dry Roasted Pistachio Nuts with Salt contains 3.1 times more Selenium and 38.9 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dry Roasted Pistachio Nuts with Salt contain similar levels of Copper, Manganese, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 2.2 times more Carbohydrate and 2.4 times more Fiber than Dry Roasted Pistachio Nuts with Salt.
• While 1 kg of Dry Roasted Pistachio Nuts with Salt contains 1.7 times more Energy, 183.3 times more Fat, 156.8 times more Saturated Fat, 2.5 times more Omega 3 and 243.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dry Roasted Pistachio Nuts with Salt offer comparable quantities of Protein per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6