Comparing Nutrients in 1 pound Boiled Red Kidney Beans VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Boiled Red Kidney Beans	Pine Nuts	Recommended Dietary Allowance
Energy	20% 576kcal	105% 3053kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	320% 310g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	69.4% 22.2g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	46.5% 0.74g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	885% 150g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	NA	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	NA	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	88.3% 33.6g	44% 16.8g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	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	60.5% 0.73mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	147% 590μg	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	6.05% 5.44mg	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	0.91% 0.14mg	282% 42.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Pine Nuts	Recommended Dietary Allowance
Calcium	12.7% 127mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	167% 13.3mg	314% 25mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	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	92% 644mg	373% 2608mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	79.6% 2708mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	266% 29.3mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Pine Nuts per 1 lb

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

• 1 pound of Boiled Red Kidney Beans has 1.3 times more Vitamin B6 and 3.8 times more Vitamin B9 than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 2.3 times more Vitamin B1, 3.9 times more Vitamin B2, 7.6 times more Vitamin B3, 1.4 times more Vitamin B5, 311 times more Vitamin E and 6.4 times more Vitamin K than Boiled Red Kidney Beans.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Boiled Red Kidney Beans 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 Boiled Red Kidney Beans vs Pine Nuts:

• 1 pound of Boiled Red Kidney Beans has 1.8 times more Calcium and 1.7 times more Selenium than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 5.5 times more Copper, 1.9 times more Iron, 5.6 times more Magnesium, 18.5 times more Manganese, 4 times more Phosphorus, 1.5 times more Potassium and 6 times more Zinc than Boiled Red Kidney Beans.
• 1 pound of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 1.7 times more Carbohydrate and 2 times more Fiber than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 5.3 times more Energy, 136.7 times more Fat, 68 times more Saturated Fat, 309.8 times more Omega 6, 11.2 times more Sugars and 1.6 times more Protein than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Pine Nuts offer comparable quantities of Omega 3 per one pound.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6