Comparing Nutrients in 1 kilogram Dried Pilinuts VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Pilinuts	6%	92%	2%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Dried Pilinuts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	248% 7190kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	820% 796g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	975% 312g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	NA	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	447% 76g	6.3% 1.07g	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	175% 228g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	195% 74g	38g per day for Men 19-50 years
Protein	193% 108g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Dried Pilinuts	Boiled Red Kidney Beans	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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.5% 0.93mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.4% 5.2mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	92% 1.2mg	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	150% 600μg	325% 1300μg	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	13.3% 12mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pilinuts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	145% 1450mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	1064% 9.6mg	269% 2.42mg	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	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	719% 3020mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	1006% 23mg	207% 4.77mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	149% 5070mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	0.75% 27.7g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Pilinuts VS Boiled Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Pilinuts vs Boiled Red Kidney Beans:

• 1 kilogram of Dried Pilinuts has 5.7 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.2 times more Vitamin B5 than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.2 times more Vitamin B9 than Dried Pilinuts.
• Both Dried Pilinuts and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• Both Dried Pilinuts as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Dried Pilinuts vs Boiled Red Kidney Beans:

• 1 kilogram of Dried Pilinuts has 5.2 times more Calcium, 4 times more Copper, 1.2 times more Iron, 6.7 times more Magnesium, 4.8 times more Manganese, 4 times more Phosphorus, 1.3 times more Potassium and 2.8 times more Zinc than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Pilinuts has 5.7 times more Energy, 159.1 times more Fat, 433.1 times more Saturated Fat, 71.1 times more Omega 6 and 1.2 times more Protein than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 5.7 times more Carbohydrate than Dried Pilinuts.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6