Comparing Nutrients in 500 calories Boiled Kidney Beans VS Dry Roasted Pistachio Nuts with Salt

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Dry Roasted Pistachio Nuts with Salt: 88g

Dry Roasted Pistachio Nuts with Salt have 4.5 times more energy per unit of mass than Boiled All Types Kidney Beans, which is very high in comparison to other foods. Boiled Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Boiled Kidney Beans or Dry Roasted Pistachio Nuts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Dry Roasted Pistachio Nuts with Salt	14%	68%	18%

Macro Nutrients

	Boiled Kidney Beans	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	41.5% 40.3g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	68% 11.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	18.6% 24.2g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	9.4% 6.8g	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	NA	0.27% 0.19g	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	NA	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 6.23g	g per day for Men 19-50 years
Fiber	66.3% 25g	24% 9.05g	38g per day for Men 19-50 years
Protein	61% 34g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.27% 11.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	7.54% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	76% 0.99mg	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	128% 512μg	11.2% 45μg	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	5.25% 4.72mg	2.93% 2.64mg	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	0.79% 0.12mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	9.67% 11.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Calcium	13.8% 138mg	9.4% 94mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	126% 1.14mg	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	109% 8.74mg	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	47.5% 1.1mg	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	77.6% 543mg	59% 412mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	25% 376mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	18.7% 2.06mg	11mg per day for Men 19-50 years
Water	7.12% 264g	0.043% 1.57g	3700g per day for Men 19-50 years

Boiled Kidney Beans VS Dry Roasted Pistachio Nuts With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Kidney Beans or Dry Roasted Pistachio Nuts with Salt?

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Dry Roasted Pistachio Nuts with Salt:

• 500 calories of Boiled Kidney Beans have 1.9 times more Vitamin B3, 1.9 times more Vitamin B5, 11.4 times more Vitamin B9 and 2.9 times more Vitamin K than Dry Roasted Pistachio Nuts with Salt.
• While 500 kcal of Dry Roasted Pistachio Nuts with Salt contain 2.1 times more Vitamin B6 and 16.1 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Dry Roasted Pistachio Nuts with Salt provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• 500 calories of Boiled Kidney Beans have insufficient amounts of Vitamin E
• 500 calories of Dry Roasted Pistachio Nuts with Salt have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin K
• Both Boiled All Types Kidney Beans as well as Dry Roasted Pistachio Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Dry Roasted Pistachio Nuts with Salt:

• 500 calories of Boiled Kidney Beans have 1.5 times more Calcium, 2.5 times more Iron, 1.7 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Potassium and 1.9 times more Zinc than Dry Roasted Pistachio Nuts with Salt.
• While 500 kcal of Dry Roasted Pistachio Nuts with Salt contain 1.3 times more Copper, 2 times more Selenium and 95.5 times more Sodium than Boiled All Types Kidney Beans.
• 500 calories of Boiled Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Dry Roasted Pistachio Nuts with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Kidney Beans have 3.6 times more Omega 3, 3.7 times more Carbohydrate, 2.8 times more Fiber and 1.8 times more Protein than Dry Roasted Pistachio Nuts with Salt.
• While 500 kcal of Dry Roasted Pistachio Nuts with Salt contain 20.5 times more Fat, 17.3 times more Saturated Fat and 27.1 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Dry Roasted Pistachio Nuts with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Kidney Beans provide inadequate amounts of Omega 6