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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 kilogram of Dried Pilinuts has 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 with Liquids.
• Both Dried Pilinuts and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B3 per one kilogram.
• Both Dried Pilinuts as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

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

• 1 kilogram of Dried Pilinuts has 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 with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 85.3 times more Sodium and 28.1 times more Water than Dried Pilinuts.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Pilinuts has 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 with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 3.7 times more Carbohydrate than Dried Pilinuts.
• 1 kilogram of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6