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

Macros Ratio

	Protein	Fat	Carbs
Dried Pilinuts	6%	92%	2%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Dried Pilinuts	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	248% 7190kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	820% 796g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	975% 312g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	NA	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	447% 76g	5.7% 0.97g	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	449% 583g	130g per day for Men 19-50 years
Sugars	NA	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	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	655% 249g	38g per day for Men 19-50 years
Protein	193% 108g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Dried Pilinuts	Royal 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	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.5% 0.93mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.4% 5.2mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	305% 3.96mg	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	983% 3930μg	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	50% 45mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pilinuts	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	145% 1450mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	1064% 9.6mg	1111% 10mg	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	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	719% 3020mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	1006% 23mg	482% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	149% 5070mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	0.75% 27.7g	3.2% 119g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Dried Pilinuts versus 1 kg of Royal 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 Royal Red Kidney Beans:

• 1 kilogram of Dried Pilinuts has 2.3 times more Vitamin B1 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 2.6 times more Vitamin B2, 4.1 times more Vitamin B3, 1.6 times more Vitamin B5, 3.4 times more Vitamin B6, 6.6 times more Vitamin B9 and 7.5 times more Vitamin C than Dried Pilinuts.
• 1 kilogram of Dried Pilinuts have insufficient amounts of Vitamin C
• Both Dried Pilinuts as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Dried Pilinuts has 2.2 times more Magnesium, 2.1 times more Manganese and 1.4 times more Phosphorus than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 2.5 times more Iron and 2.7 times more Potassium than Dried Pilinuts.
• Both Dried Pilinuts and Royal Red Kidney Beans contain similar levels of Calcium, Copper and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Pilinuts has 2.2 times more Energy, 176.8 times more Fat, 479.8 times more Saturated Fat and 78.4 times more Omega 6 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 14.7 times more Carbohydrate and 2.3 times more Protein than Dried Pilinuts.
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6