Comparing Nutrients in 300 calories Pine Nuts VS Canned Kidney Beans

Weight per 300 calories

• Pine Nuts: 44.6g
• Canned Kidney Beans: 357g

Pine Nuts have 8 times more energy per 100g than Canned Kidney Beans. It has very high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Pine Nuts or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31.4% 30.5g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	6.82% 2.2g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	4.57% 0.073g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	87% 14.8g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.5% 5.83g	40% 51.8g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	9.1% 6.6g	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	0.043% 0.031g	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	% 0.031g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.54g	% 6.6g	g per day for Men 19-50 years
Fiber	4.34% 1.65g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	11% 6.1g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.05% 0.45μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.2% 1.96mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.22% 0.042mg	20.3% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	19% 5.75μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.8% 15μg	32% 129μg	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	0.4% 0.36mg	4.76% 4.3mg	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	27.7% 4.16mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	0.71% 7.13mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	53.6% 0.48mg	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	31% 2.47mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	26.6% 112mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	171% 3.92mg	26% 0.6mg	2.3mg per day for Men 19-50 years
Molybdenum	3.25% 1.46μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	36.6% 256mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	7.83% 266mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	0.57% 0.31μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.059% 0.89mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	26% 2.88mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.027% 1g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pine Nuts vs Canned Kidney Beans:

• Dried Pine Nuts have 1.3 times more Vitamin B3, 58.2 times more Vitamin E and 1.6 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.6 times more Vitamin B1, 1.8 times more Vitamin B2, 3.5 times more Vitamin B5, 6.3 times more Vitamin B6, 8.5 times more Vitamin B9 and 12 times more Vitamin C than Dried Pine Nuts.
• Both Dried Pine Nuts as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pine Nuts vs Canned Kidney Beans:

• Dried Pine Nuts have 1.2 times more Copper, 6.5 times more Manganese and 1.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 17 times more Calcium, 1.7 times more Iron, 1.3 times more Phosphorus, 3.2 times more Potassium, 10.3 times more Selenium, 1185.8 times more Sodium and 274.2 times more Water than Dried Pine Nuts.
• Both Dried Pine Nuts and Canned All Types Kidney Beans have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Pine Nuts have 14.2 times more Fat, 4.3 times more Saturated Fat and 39 times more Omega 6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4 times more Omega 3, 8.9 times more Carbohydrate, 4.1 times more Sugars, 9.3 times more Fiber and 3.1 times more Protein than Dried Pine Nuts.
• Both Dried Pine Nuts and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Dried Pine Nuts as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.