Comparing Nutrients in 300 calories Dry Roasted Pistachio Nuts with Salt VS California Red Kidney Beans

Weight per 300 calories

• Dry Roasted Pistachio Nuts with Salt: 52.7g
• California Red Kidney Beans: 91g

Dry Roasted Pistachio Nuts with Salt have 1.7 times more energy per 100g than California Red Kidney Beans. It has very high energy density when compared to other foods. Raw California Red Kidney Beans having high energy density.

Discover which food has more nutrients per 300 calories - Dry Roasted Pistachio Nuts with Salt or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Pistachio Nuts with Salt	14%	68%	18%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dry Roasted Pistachio Nuts with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	25% 24g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	40.7% 6.92g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	42% 54.4g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	NA	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	0.16% 0.12g	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	% 0.13g	NA	g per day for Men 19-50 years
Sucrose	% 3.74g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.43g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	20% 11g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Pistachio Nuts with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.76% 6.85μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.5% 0.12mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.52% 0.72mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	27.8% 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	6.72% 27μg	89.5% 358μg	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	1.76% 1.6mg	4.55% 4.1mg	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	7.63% 1.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Pistachio Nuts with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.64% 56.4mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	75.7% 0.68mg	111% 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	26.6% 2.12mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	28.5% 0.66mg	39.5% 0.91mg	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	35.3% 247mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	9.6% 5.27μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	15% 226mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.23mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.026% 0.94g	0.29% 10.7g	3700g per day for Men 19-50 years

Dry Roasted Pistachio Nuts With Salt VS California Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dry Roasted Pistachio Nuts with Salt or California Red Kidney Beans?

Lets compare vitamin content per 300 calories of Dry Roasted Pistachio Nuts with Salt vs California Red Kidney Beans:

• 300 calories of Dry Roasted Pistachio Nuts with Salt have 1.6 times more Vitamin B6 than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.6 times more Vitamin B3, 2.6 times more Vitamin B5 and 13.3 times more Vitamin B9 than Dry Roasted Pistachio Nuts with Salt.
• 300 calories of Dry Roasted Pistachio Nuts with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Dry Roasted Pistachio Nuts with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Dry Roasted Pistachio Nuts with Salt vs California Red Kidney Beans:

• 300 calories of Dry Roasted Pistachio Nuts with Salt have 1.8 times more Selenium and 22.6 times more Sodium than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 3.1 times more Calcium, 1.5 times more Copper, 4 times more Iron, 2.5 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 2.6 times more Potassium and 1.9 times more Zinc than Dry Roasted Pistachio Nuts with Salt.
• 300 calories of Dry Roasted Pistachio Nuts with Salt lack sufficient amounts of Calcium
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dry Roasted Pistachio Nuts with Salt have 106.3 times more Fat, 90.9 times more Saturated Fat, 1.5 times more Omega 3 and 141 times more Omega 6 than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 3.7 times more Carbohydrate, 4.2 times more Fiber and 2 times more Protein than Dry Roasted Pistachio Nuts with Salt.
• Both Dry Roasted Pistachio Nuts with Salt and California Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6