Comparing Nutrients in 1 pound Dried Pilinuts VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Pilinuts	6%	92%	2%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Dried Pilinuts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	112% 3261kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	372% 361g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	442% 141g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	2.85% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	79.6% 103g	130g per day for Men 19-50 years
Sugars	NA	2% 1.45g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	88.3% 33.6g	38g per day for Men 19-50 years
Protein	87.5% 49g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Dried Pilinuts	Boiled Red Kidney Beans	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	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.17mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	42% 0.54mg	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	147% 590μg	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	6.05% 5.44mg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pilinuts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	65.8% 658mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	483% 4.35mg	122% 1.1mg	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	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	326% 1370mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	456% 10.5mg	94% 2.16mg	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	92% 644mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	NA	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Pilinuts VS Boiled Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Pilinuts vs Boiled Red Kidney Beans:

• 1 pound of Dried Pilinuts has 5.7 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.2 times more Vitamin B5 than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 2.2 times more Vitamin B9 than Dried Pilinuts.
• Both Dried Pilinuts and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• Both Dried Pilinuts as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Dried Pilinuts vs Boiled Red Kidney Beans:

• 1 pound of Dried Pilinuts has 5.2 times more Calcium, 4 times more Copper, 1.2 times more Iron, 6.7 times more Magnesium, 4.8 times more Manganese, 4 times more Phosphorus, 1.3 times more Potassium and 2.8 times more Zinc than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Pilinuts has 5.7 times more Energy, 159.1 times more Fat, 433.1 times more Saturated Fat, 71.1 times more Omega 6 and 1.2 times more Protein than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 5.7 times more Carbohydrate than Dried Pilinuts.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6