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

Macros Ratio

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

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Pine Nuts	Recommended Dietary Allowance
Energy	12.7% 367kcal	105% 3053kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	320% 310g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	69.4% 22.2g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	46.5% 0.74g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	885% 150g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67.3g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	22.5% 16.3g	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% 0g	0.44% 0.32g	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	% 0g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 15.6g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	44% 16.8g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	32.8% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	195% 58.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26% 104μg	38.6% 154μg	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	4.03% 3.63mg	4.03% 3.63mg	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	0.6% 0.091mg	282% 42.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Pine Nuts	Recommended Dietary Allowance
Calcium	13% 132mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	667% 6mg	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	71% 5.67mg	314% 25mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	1736% 40mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	33% 15μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	373% 2608mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	79.6% 2708mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	266% 29.3mg	11mg per day for Men 19-50 years
Water	9.56% 354g	0.28% 10.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Canned Red Kidney Beans with Liquids versus 1 lb of Pine Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Red Kidney Beans with Liquids vs Pine Nuts:

• 1 lb of Dried Pine Nuts contains 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 Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Pine Nuts provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Canned Red Kidney Beans with Liquids has 1.8 times more Calcium, 1.6 times more Selenium, 128 times more Sodium and 34.2 times more Water than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 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 Solids and Liquids.
• 1 pound of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Pine Nuts contains 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 Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Pine Nuts offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6