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

Macros Ratio

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

Macro Nutrients

	Dry Roasted Pistachio Nuts with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	196% 5690kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	472% 458g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	176% 56.5g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	133% 2.12g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	772% 131g	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	212% 276g	460% 598g	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	655% 249g	38g per day for Men 19-50 years
Protein	376% 211g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Pistachio Nuts with Salt	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	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	180% 2.34mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	863% 11.2mg	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	128% 510μg	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	33.3% 30mg	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	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	107% 1070mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	1437% 13mg	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	504% 40.3mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	260% 1090mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	540% 12.4mg	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	670% 4690mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	296% 10070mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	285% 4280mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	213% 23.4mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	0.48% 18g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Pistachio Nuts with Salt VS 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 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 California Red Kidney Beans:

• 1 kilogram of Dry Roasted Pistachio Nuts with Salt has 1.3 times more Vitamin B1 and 2.8 times more Vitamin B6 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 7.7 times more Vitamin B9 and 1.5 times more Vitamin C than Dry Roasted Pistachio Nuts with Salt.
• Both Dry Roasted Pistachio Nuts with Salt and California Red Kidney Beans provide similar amounts of Vitamin B2 per one kilogram.
• Both Dry Roasted Pistachio Nuts with Salt as well as Raw 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 California Red Kidney Beans:

• 1 kilogram of Dry Roasted Pistachio Nuts with Salt has 1.2 times more Manganese, 3.1 times more Selenium and 38.9 times more Sodium than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 1.8 times more Calcium, 2.3 times more Iron, 1.5 times more Magnesium and 1.5 times more Potassium than Dry Roasted Pistachio Nuts with Salt.
• Both Dry Roasted Pistachio Nuts with Salt and California Red Kidney Beans contain similar levels of Copper, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Roasted Pistachio Nuts with Salt has 1.7 times more Energy, 183.3 times more Fat, 156.8 times more Saturated Fat, 2.5 times more Omega 3 and 243.1 times more Omega 6 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 2.2 times more Carbohydrate and 2.4 times more Fiber than Dry Roasted Pistachio Nuts with Salt.
• Both Dry Roasted Pistachio Nuts with Salt and California Red Kidney Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6