Comparing Nutrients in 1 kilogram Pine Nuts VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Pine Nuts	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	232% 6730kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	705% 684g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	153% 49g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	103% 1.64g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1950% 332g	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	101% 131g	114% 148g	130g per day for Men 19-50 years
Sugars	49.5% 36g	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	0.97% 0.7g	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	% 0.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 34.5g	% 18.5g	g per day for Men 19-50 years
Fiber	97% 37g	113% 43g	38g per day for Men 19-50 years
Protein	244% 137g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Canned Red Kidney Beans with Liquids	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	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	175% 2.27mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	274% 44mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.6% 3.13mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.3% 0.94mg	61.5% 0.8mg	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	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	8.9% 8mg	8.9% 8mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	449% 539μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	16% 160mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	1471% 13.2mg	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	691% 55.3mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	3827% 88mg	127% 2.9mg	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	151% 1060mg	700mg per day for Men 19-50 years
Potassium	176% 5970mg	76.5% 2600mg	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	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	586% 64.5mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	0.62% 23g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Canned Red Kidney Beans with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Pine Nuts 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 Pine Nuts vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Pine Nuts has 3.4 times more Vitamin B1, 3.4 times more Vitamin B2, 8.9 times more Vitamin B3, 2.4 times more Vitamin B5, 1.5 times more Vitamin B9, 466.5 times more Vitamin E and 13.1 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• Both Pine Nuts and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Dried Pine Nuts as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pine Nuts vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Pine Nuts has 9 times more Copper, 4.4 times more Iron, 8.4 times more Magnesium, 30.2 times more Manganese, 5.4 times more Phosphorus, 2.3 times more Potassium and 10.4 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.8 times more Calcium, 1.6 times more Selenium, 128 times more Sodium and 34.2 times more Water than Dried Pine Nuts.
• 1 kilogram of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pine Nuts has 8.3 times more Energy, 189.9 times more Fat, 39.2 times more Saturated Fat, 3.2 times more Omega 3, 399.4 times more Omega 6, 1.9 times more Sugars and 2.6 times more Protein than Canned Red Kidney Beans with Liquids.
• Both Pine Nuts and Canned Red Kidney Beans with Liquids offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6