Comparing Nutrients in 5 ounces Canned Kidney Beans VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Canned Kidney Beans	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	4.1% 119kcal	30.7% 892kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	89% 86.4g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	41.5% 13.3g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	69.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	207% 35.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	21% 27.4g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	40% 15g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Pinyon Pine Nuts	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	12% 0.16mg	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	12.8% 51μg	20.6% 82.2μg	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	1.9% 1.7mg	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	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	4.8% 48mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	163% 1.47mg	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	20.7% 1.66mg	54.2% 4.34mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	79% 332mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	267% 6.14mg	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	18.2% 128mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	26% 890mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	NA	55μg per day for Men 19-50 years
Sodium	28% 420mg	6.8% 102mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	55% 6.07mg	11mg per day for Men 19-50 years
Water	3% 111g	0.23% 8.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Pinyon Pine Nuts:

• Dried Pinyon Pine Nuts contain 10.7 times more Vitamin B1, 4.4 times more Vitamin B2, 10.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.7 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Pinyon Pine Nuts:

• Canned All Types Kidney Beans have 4.3 times more Calcium, 2.6 times more Phosphorus, 4.1 times more Sodium and 13.2 times more Water than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 7.7 times more Copper, 2.6 times more Iron, 8.7 times more Magnesium, 25.8 times more Manganese, 2.6 times more Potassium and 9.3 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Dried Pinyon Pine Nuts contain 7.5 times more Energy, 101.6 times more Fat, 66.5 times more Saturated Fat, 9.6 times more Omega 3, 234.7 times more Omega 6, 1.3 times more Carbohydrate, 2.5 times more Fiber and 2.2 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Dried Pinyon Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.