Comparing Nutrients in 1 kilogram Dry Roasted Pistachio Nuts with Salt VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Pistachio Nuts with Salt	14%	68%	18%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dry Roasted Pistachio Nuts with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	196% 5690kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	472% 458g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	176% 56.5g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	133% 2.12g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	772% 131g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	172% 224g	130g per day for Men 19-50 years
Sugars	107% 77.4g	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	3.03% 2.2g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 71g	NA	g per day for Men 19-50 years
Fiber	271% 103g	245% 93g	38g per day for Men 19-50 years
Protein	376% 211g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Pistachio Nuts with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	579% 6.95mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	180% 2.34mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	863% 11.2mg	80% 1.04mg	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	128% 510μg	185% 740μg	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	33.3% 30mg	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	145% 21.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Pistachio Nuts with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	107% 1070mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	1437% 13mg	321% 2.9mg	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	504% 40.3mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	260% 1090mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	540% 12.4mg	138% 3.18mg	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	670% 4690mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	296% 10070mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	285% 4280mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	213% 23.4mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	0.48% 18g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Pistachio Nuts with Salt VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Roasted Pistachio Nuts with Salt versus 1 kg of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dry Roasted Pistachio Nuts with Salt vs Boiled California Red Kidney Beans:

• 1 kilogram of Dry Roasted Pistachio Nuts with Salt has 5.4 times more Vitamin B1, 3.8 times more Vitamin B2, 2.5 times more Vitamin B3, 2.3 times more Vitamin B5, 10.8 times more Vitamin B6 and 2.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.5 times more Vitamin B9 than Dry Roasted Pistachio Nuts with Salt.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Dry Roasted Pistachio Nuts with Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dry Roasted Pistachio Nuts with Salt vs Boiled California Red Kidney Beans:

• 1 kilogram of Dry Roasted Pistachio Nuts with Salt has 1.6 times more Calcium, 4.5 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium, 3.9 times more Manganese, 3.4 times more Phosphorus, 2.4 times more Potassium, 8.3 times more Selenium, 107 times more Sodium and 2.7 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Roasted Pistachio Nuts with Salt has 4.6 times more Energy, 509.1 times more Fat, 403.2 times more Saturated Fat, 6.6 times more Omega 3, 656.3 times more Omega 6, 1.2 times more Carbohydrate and 2.3 times more Protein than Boiled California Red Kidney Beans.
• Both Dry Roasted Pistachio Nuts with Salt and Boiled California Red Kidney Beans offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6