Comparing Nutrients in 1 kilogram Pinyon Pine Nuts VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pinyon Pine Nuts	California Red Kidney Beans	Recommended Dietary Allowance
Energy	217% 6290kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	629% 610g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	293% 94g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	492% 7.87g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	1464% 249g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	148% 193g	460% 598g	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	282% 107g	655% 249g	38g per day for Men 19-50 years
Protein	207% 116g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	California 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	1036% 12.4mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.23mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	273% 43.7mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	305% 3.97mg	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	145% 580μg	985% 3940μg	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	22.2% 20mg	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	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

	Pinyon Pine Nuts	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8% 80mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	1150% 10.4mg	1222% 11mg	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	383% 30.6mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	557% 2340mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	1884% 43.3mg	435% 10mg	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	50% 350mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	185% 6280mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	48% 720mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	389% 42.8mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	1.6% 59g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pinyon Pine Nuts vs California Red Kidney Beans:

• Dried Pinyon Pine Nuts have 2.3 times more Vitamin B1 and 2.1 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.7 times more Vitamin B5, 3.6 times more Vitamin B6, 6.8 times more Vitamin B9 and 2.3 times more Vitamin C than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 1 kg.
• Both Dried Pinyon Pine Nuts as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Dried Pinyon Pine Nuts have 1.5 times more Magnesium, 4.3 times more Manganese, 6.5 times more Sodium and 1.7 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 24.4 times more Calcium, 3.1 times more Iron, 11.6 times more Phosphorus and 2.4 times more Potassium than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Raw California Red Kidney Beans have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Pinyon Pine Nuts have 1.9 times more Energy, 243.9 times more Fat, 260.5 times more Saturated Fat, 9.4 times more Omega 3 and 460.8 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.1 times more Carbohydrate, 2.3 times more Fiber and 2.1 times more Protein than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.