Comparing Nutrients in 1 pound Pine Nuts VS Boiled Kidney Beans

Macros Ratio

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

Macro Nutrients

	Pine Nuts	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	105% 3053kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	320% 310g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	69.4% 22.2g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	46.5% 0.74g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	885% 150g	2.9% 0.49g	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	79.6% 103g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	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	0.44% 0.32g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 15.6g	NA	g per day for Men 19-50 years
Fiber	44% 16.8g	76.4% 29g	38g per day for Men 19-50 years
Protein	111% 62g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.8% 0.43mg	42% 0.54mg	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	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	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 244μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	667% 6mg	109% 0.98mg	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	126% 10mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	1736% 40mg	85% 1.95mg	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	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	79.6% 2708mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	266% 29.3mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	8.2% 304g	3700g per day for Men 19-50 years

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

• Dried Pine Nuts have 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 All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B6, 3.8 times more Vitamin B9 and 1.5 times more Vitamin C than Dried Pine Nuts.
• Both Dried Pine Nuts as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Pine Nuts have 6.1 times more Copper, 2.5 times more Iron, 6 times more Magnesium, 20.5 times more Manganese, 4.2 times more Phosphorus, 1.5 times more Potassium and 6.5 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Calcium, 1.6 times more Selenium and 29.4 times more Water than Dried Pine Nuts.

Comparison of macro-nutrients per 1 pound:

• Dried Pine Nuts have 5.3 times more Energy, 136.7 times more Fat, 67.1 times more Saturated Fat, 306.9 times more Omega 6, 11.2 times more Sugars and 1.6 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Carbohydrate and 1.7 times more Fiber than Dried Pine Nuts.
• Both Dried Pine Nuts and Boiled All Types Kidney Beans have similar amounts of Omega 3 per 1 lb.
• Both Dried Pine Nuts as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.