Comparing Nutrients in 1 pound Dried Pilinuts VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Dried Pilinuts	6%	92%	2%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Dried Pilinuts	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	112% 3261kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	372% 361g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	442% 141g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	NA	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	NA	11.6% 8.4g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	NA	51.3% 19.5g	38g per day for Men 19-50 years
Protein	87.5% 49g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Dried Pilinuts	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	345% 4.14mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.17mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	28% 0.36mg	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	68% 272μg	26% 104μg	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	3.02% 2.72mg	4.03% 3.63mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pilinuts	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	65.8% 658mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	483% 4.35mg	74% 0.67mg	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	200% 16mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	326% 1370mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	456% 10.5mg	57.4% 1.3mg	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	373% 2608mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	NA	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Pilinuts VS Canned Red Kidney Beans with Liquids per 1 lb

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

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

• 1 pound of Dried Pilinuts has 8.6 times more Vitamin B1, 1.4 times more Vitamin B2, 3.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.6 times more Vitamin B9 than Canned Red Kidney Beans with Liquids.
• Both Dried Pilinuts and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B3 per one pound.
• Both Dried Pilinuts as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Dried Pilinuts vs Canned Red Kidney Beans with Liquids:

• 1 pound of Dried Pilinuts has 5 times more Calcium, 6.5 times more Copper, 2.8 times more Iron, 10.1 times more Magnesium, 7.9 times more Manganese, 5.4 times more Phosphorus, 2 times more Potassium and 4.8 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 85.3 times more Sodium and 28.1 times more Water than Dried Pilinuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Pilinuts has 8.9 times more Energy, 221 times more Fat, 249.5 times more Saturated Fat, 91.6 times more Omega 6 and 2.1 times more Protein than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 3.7 times more Carbohydrate than Dried Pilinuts.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6