Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Boiled Kidney Beans	Dried Pilinuts	Recommended Dietary Allowance
Energy	6.2% 180kcal	35% 1019kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	138% 44.2g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	63.4% 10.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	4.34% 5.64g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	NA	38g per day for Men 19-50 years
Protein	22% 12.3g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	4.6% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	12.5% 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	46% 184μg	21.3% 85μg	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	0.94% 0.85mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Dried Pilinuts	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	151% 1.36mg	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	39.3% 3.15mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	102% 428mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	143% 3.28mg	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	28% 196mg	116% 815mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	21% 719mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.11% 3.93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Dried Pilinuts:

• Boiled All Types Kidney Beans have 2.2 times more Vitamin B9 and 2 times more Vitamin C than Dried Pilinuts.
• While Dried Pilinuts contain 5.7 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.2 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried Pilinuts have similar amounts of Vitamin B3 and Vitamin B6 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Dried Pilinuts have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Dried Pilinuts:

• Boiled All Types Kidney Beans have 24.2 times more Water than Dried Pilinuts.
• While Dried Pilinuts contain 4.1 times more Calcium, 4.4 times more Copper, 1.6 times more Iron, 7.2 times more Magnesium, 5.4 times more Manganese, 4.2 times more Phosphorus, 1.3 times more Potassium and 3 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 5.7 times more Carbohydrate than Dried Pilinuts.
• While Dried Pilinuts contain 5.7 times more Energy, 159.1 times more Fat, 427.2 times more Saturated Fat and 70.4 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried Pilinuts have similar amounts of Protein per 5 oz.
• Both Boiled All Types Kidney Beans as well as Dried Pilinuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.