Comparing Nutrients in 300 calories Pistachio Nuts VS Boiled Kidney Beans

Weight per 300 calories

• Pistachio Nuts: 53.6g
• Boiled Kidney Beans: 236g

Pistachio Nuts have 4.4 times more energy per 100g than Boiled Kidney Beans. It has very high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Pistachio Nuts or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Pistachio Nuts	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	9.9% 3.16g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	9.68% 0.15g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	44.4% 7.55g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.6g	41.4% 54g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	1.04% 0.76g	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	0.18% 0.13g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 3.7g	NA	g per day for Men 19-50 years
Fiber	15% 5.68g	39.8% 15g	38g per day for Men 19-50 years
Protein	19.3% 11g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.55% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.6% 0.086mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.35% 0.7mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.57% 0.28mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	22% 0.28mg	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	6.83% 27.3μg	76.8% 307μg	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	3.33% 3mg	3.15% 2.83mg	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	10.2% 1.53mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	5.63% 56.3mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	77.4% 0.7mg	56.7% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	0.046% 1.82μg	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	26.3% 2.1mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	15.4% 65mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	44% 1mg	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	37.5% 263mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	16% 549mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.036% 0.54mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.063% 2.34g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pistachio Nuts vs Boiled Kidney Beans:

• Raw Pistachio Nuts have 1.2 times more Vitamin B1, 3.2 times more Vitamin B6 and 21.6 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B2, 2 times more Vitamin B3, 1.9 times more Vitamin B5 and 11.2 times more Vitamin B9 than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Boiled All Types Kidney Beans have similar amounts of Vitamin C per 300 kcal.
• Both Raw Pistachio Nuts as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pistachio Nuts vs Boiled Kidney Beans:

• Raw Pistachio Nuts have 1.4 times more Copper and 1.4 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Calcium, 2.5 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 1.7 times more Potassium, 2 times more Zinc and 67.5 times more Water than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Boiled All Types Kidney Beans have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Pistachio Nuts have 20.6 times more Fat, 18.4 times more Saturated Fat, 29.6 times more Omega 6 and 5.4 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.6 times more Omega 3, 3.7 times more Carbohydrate, 2.7 times more Fiber and 1.9 times more Protein than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Raw Pistachio Nuts as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.