Comparing Nutrients in 1 pound Pine Nuts VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Pine Nuts	Canned Kidney Beans	Recommended Dietary Allowance
Energy	105% 3053kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	320% 310g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	69.4% 22.2g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	46.5% 0.74g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	885% 150g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.6% 59.3g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	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	0.44% 0.32g	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	% 0.32g	% 0g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 8.4g	g per day for Men 19-50 years
Fiber	44% 16.8g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	111% 62g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.8% 0.43mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	195% 58.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.6% 154μg	41% 163μg	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	6.05% 5.44mg	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	282% 42.3mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 244μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	667% 6mg	68% 0.61mg	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	314% 25mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	1736% 40mg	33% 0.76mg	2.3mg per day for Men 19-50 years
Molybdenum	33% 15μg	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	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	79.6% 2708mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	266% 29.3mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	9.57% 354g	3700g per day for Men 19-50 years

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

• Dried Pine Nuts have 3.1 times more Vitamin B1, 4.5 times more Vitamin B2, 10.7 times more Vitamin B3, 2.3 times more Vitamin B5, 1.3 times more Vitamin B6, 466.5 times more Vitamin E and 13.1 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Vitamin C than Dried Pine Nuts.
• Both Dried Pine Nuts and Canned All Types Kidney Beans have similar amounts of Vitamin B9 per 1 lb.
• Both Dried Pine Nuts as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Pine Nuts have 9.8 times more Copper, 4.7 times more Iron, 9.3 times more Magnesium, 52.4 times more Manganese, 6.4 times more Phosphorus, 2.5 times more Potassium and 14 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.1 times more Calcium, 1.3 times more Selenium, 148 times more Sodium and 34.2 times more Water than Dried Pine Nuts.

Comparison of macro-nutrients per 1 pound:

• Dried Pine Nuts have 8 times more Energy, 114 times more Fat, 34.7 times more Saturated Fat, 2 times more Omega 3, 312.7 times more Omega 6, 1.9 times more Sugars and 2.6 times more Protein than Canned All Types Kidney Beans.
• Both Dried Pine Nuts and Canned All Types Kidney Beans have similar amounts of Carbohydrate and Fiber per 1 lb.
• Both Dried Pine Nuts as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.