Comparing Nutrients in 1 kilogram Canned Red Kidney Beans with Liquids VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Dried Pilinuts	Recommended Dietary Allowance
Energy	28% 810kcal	248% 7190kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	820% 796g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	975% 312g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	NA	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	447% 76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	30.6% 39.8g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	NA	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	NA	38g per day for Men 19-50 years
Protein	93% 52.2g	193% 108g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	761% 9.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	32.4% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	88.5% 1.15mg	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	57.5% 230μg	150% 600μg	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	8.9% 8mg	6.67% 6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Dried Pilinuts	Recommended Dietary Allowance
Calcium	29% 290mg	145% 1450mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	1064% 9.6mg	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	156% 12.5mg	441% 35.3mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	719% 3020mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	1006% 23mg	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	151% 1060mg	821% 5750mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	149% 5070mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	NA	55μg per day for Men 19-50 years
Sodium	171% 2560mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	21% 780g	0.75% 27.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Dried Pilinuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Red Kidney Beans with Liquids versus 1 kg of Dried Pilinuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Red Kidney Beans with Liquids vs Dried Pilinuts:

• 1 kg of Dried Pilinuts contains 8.6 times more Vitamin B1, 1.4 times more Vitamin B2, 3.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.6 times more Vitamin B9 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Dried Pilinuts provide similar amounts of Vitamin B3 per one kilogram.
• Both Canned Red Kidney Beans Solids and Liquids as well as Dried Pilinuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Canned Red Kidney Beans with Liquids vs Dried Pilinuts:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 85.3 times more Sodium and 28.1 times more Water than Dried Pilinuts.
• While 1 kg of Dried Pilinuts contains 5 times more Calcium, 6.5 times more Copper, 2.8 times more Iron, 10.1 times more Magnesium, 7.9 times more Manganese, 5.4 times more Phosphorus, 2 times more Potassium and 4.8 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 3.7 times more Carbohydrate than Dried Pilinuts.
• While 1 kg of Dried Pilinuts contains 8.9 times more Energy, 221 times more Fat, 249.5 times more Saturated Fat, 91.6 times more Omega 6 and 2.1 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 1 kilogram of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6