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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Boiled Kidney Beans	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	6.2% 180kcal	30.7% 892kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	89% 86.4g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	41.5% 13.3g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	69.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.9% 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	25% 32.3g	21% 27.4g	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	40% 15g	38g per day for Men 19-50 years
Protein	22% 12.3g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Pinyon Pine Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	46% 184μg	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	0.28% 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	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	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	39.3% 3.15mg	54.2% 4.34mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	79% 332mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	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	28% 196mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	26% 890mg	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	6.8% 102mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	55% 6.07mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.23% 8.36g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 2.2 times more Vitamin B9 than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 7.8 times more Vitamin B1, 3.8 times more Vitamin B2, 7.6 times more Vitamin B3 and 1.7 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried Pinyon Pine Nuts have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled All Types Kidney Beans have 4.4 times more Calcium, 3.9 times more Phosphorus and 11.3 times more Water than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 4.8 times more Copper, 1.4 times more Iron, 5.6 times more Magnesium, 10.1 times more Manganese, 1.6 times more Potassium, 72 times more Sodium and 4.3 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Dried Pinyon Pine Nuts contain 5 times more Energy, 122 times more Fat, 128.5 times more Saturated Fat, 4.6 times more Omega 3, 230.4 times more Omega 6, 1.7 times more Fiber and 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried Pinyon Pine Nuts have similar amounts of Carbohydrate per 5 oz.
• Both Boiled All Types Kidney Beans as well as Dried Pinyon Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.