Comparing Nutrients in 1 kilogram Pine Nuts VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Pine Nuts	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	232% 6730kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	705% 684g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	153% 49g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	103% 1.64g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1950% 332g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	175% 228g	130g per day for Men 19-50 years
Sugars	49.5% 36g	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	0.97% 0.7g	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 34.5g	NA	g per day for Men 19-50 years
Fiber	97% 37g	168% 64g	38g per day for Men 19-50 years
Protein	244% 137g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	303% 3.64mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	175% 2.27mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	274% 44mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.6% 3.13mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.3% 0.94mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	430% 129μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	85% 340μg	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	8.9% 8mg	13.3% 12mg	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	622% 93mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	449% 539μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	16% 160mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	1471% 13.2mg	240% 2.16mg	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	691% 55.3mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	3827% 88mg	187% 4.3mg	2.3mg per day for Men 19-50 years
Molybdenum	73% 32.8μg	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	197% 1380mg	700mg per day for Men 19-50 years
Potassium	176% 5970mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	586% 64.5mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.62% 23g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pine Nuts vs Boiled Kidney Beans:

• Dried Pine Nuts have 2.3 times more Vitamin B1, 3.9 times more Vitamin B2, 7.6 times more Vitamin B3, 1.4 times more Vitamin B5, 311 times more Vitamin E and 6.4 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B6, 3.8 times more Vitamin B9 and 1.5 times more Vitamin C than Dried Pine Nuts.
• Both Dried Pine Nuts as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pine Nuts vs Boiled Kidney Beans:

• Dried Pine Nuts have 6.1 times more Copper, 2.5 times more Iron, 6 times more Magnesium, 20.5 times more Manganese, 4.2 times more Phosphorus, 1.5 times more Potassium and 6.5 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Calcium, 1.6 times more Selenium and 29.4 times more Water than Dried Pine Nuts.

Comparison of macro-nutrients per 1 kilogram:

• Dried Pine Nuts have 5.3 times more Energy, 136.7 times more Fat, 67.1 times more Saturated Fat, 306.9 times more Omega 6, 11.2 times more Sugars and 1.6 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Carbohydrate and 1.7 times more Fiber than Dried Pine Nuts.
• Both Dried Pine Nuts and Boiled All Types Kidney Beans have similar amounts of Omega 3 per 1 kg.
• Both Dried Pine Nuts as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.