Comparing Nutrients in 1 kilogram Pine Nuts VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Pine Nuts	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	232% 6730kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	705% 684g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	153% 49g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	103% 1.64g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	1950% 332g	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	101% 131g	449% 583g	130g per day for Men 19-50 years
Sugars	49.5% 36g	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	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	655% 249g	38g per day for Men 19-50 years
Protein	244% 137g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Royal Red 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	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	175% 2.27mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	274% 44mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.6% 3.13mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.3% 0.94mg	305% 3.96mg	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	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	8.9% 8mg	50% 45mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	449% 539μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	16% 160mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	1471% 13.2mg	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	691% 55.3mg	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	3827% 88mg	482% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	176% 5970mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	586% 64.5mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	0.62% 23g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Royal Red Kidney Beans per 1 kg

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

• 1 kilogram of Pine Nuts has 2.1 times more Vitamin B3 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 2.5 times more Vitamin B5, 4.2 times more Vitamin B6, 11.6 times more Vitamin B9 and 5.6 times more Vitamin C than Dried Pine Nuts.
• Both Pine Nuts and Royal Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Pine Nuts have insufficient amounts of Vitamin C
• Both Dried Pine Nuts as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Pine Nuts has 1.3 times more Copper, 1.8 times more Magnesium, 7.9 times more Manganese, 1.4 times more Phosphorus and 2.4 times more Zinc than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 8.2 times more Calcium, 1.6 times more Iron, 2.3 times more Potassium and 4.6 times more Selenium 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 2 times more Energy, 151.9 times more Fat, 75.4 times more Saturated Fat and 341.8 times more Omega 6 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 4.5 times more Carbohydrate, 6.7 times more Fiber and 1.9 times more Protein than Dried Pine Nuts.
• Both Pine Nuts and Royal Red Kidney Beans offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6