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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Royal Red Kidney Beans	Pine Nuts	Recommended Dietary Allowance
Energy	51.5% 1492kcal	105% 3053kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	320% 310g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	69.4% 22.2g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	46.5% 0.74g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	885% 150g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	NA	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	297% 113g	44% 16.8g	38g per day for Men 19-50 years
Protein	205% 115g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Royal 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	147% 1.77mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	446% 1783μg	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	22.7% 20.4mg	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	NA	282% 42.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Pine Nuts	Recommended Dietary Allowance
Calcium	59.4% 594mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	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	493% 39.5mg	314% 25mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	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	263% 1842mg	373% 2608mg	700mg per day for Men 19-50 years
Potassium	180% 6105mg	79.6% 2708mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	266% 29.3mg	11mg per day for Men 19-50 years
Water	1.46% 54g	0.28% 10.3g	3700g per day for Men 19-50 years

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

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

• 1 pound of Royal Red Kidney Beans has 2.5 times more Vitamin B5, 4.2 times more Vitamin B6, 11.6 times more Vitamin B9 and 5.6 times more Vitamin C than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 2.1 times more Vitamin B3 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Pine Nuts provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of Pine Nuts have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Royal Red Kidney Beans vs Pine Nuts:

• 1 pound of Royal Red Kidney Beans has 8.2 times more Calcium, 1.6 times more Iron, 2.3 times more Potassium and 4.6 times more Selenium than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 1.3 times more Copper, 1.8 times more Magnesium, 7.9 times more Manganese, 1.4 times more Phosphorus and 2.4 times more Zinc than Raw Royal 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 Royal Red Kidney Beans has 4.5 times more Carbohydrate, 6.7 times more Fiber and 1.9 times more Protein than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 2 times more Energy, 151.9 times more Fat, 75.4 times more Saturated Fat and 341.8 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Pine Nuts offer comparable quantities of Omega 3 per one pound.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6