Comparing Nutrients in 5 ounces Boiled Kidney Beans VS 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	6.2% 180kcal	28% 807kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	67% 65g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	25% 8g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	109% 18.6g	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	30% 39g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	15% 11g	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	0.43% 0.31g	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	% 0.35g	g per day for Men 19-50 years
Sucrose	NA	% 10g	g per day for Men 19-50 years
Fiber	24% 9.07g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	22% 12.3g	53.3% 30g	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	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	82% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	122% 1.6mg	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	18% 72.3μg	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	4.72% 4.25mg	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	20.5% 3.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	15.6% 18.7μg	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	4.96% 49.6mg	15% 152mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	204% 1.83mg	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	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	36.8% 155mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	76.6% 1.76mg	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	95% 665mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	42% 1427mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	25.8% 14μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	40.4% 607mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.069% 2.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Dry Roasted Pistachio Nuts with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Kidney Beans versus 5 oz of Dry Roasted Pistachio Nuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Dry Roasted Pistachio Nuts with Salt:

• 5 ounces of Boiled Kidney Beans have 2.5 times more Vitamin B9 than Dry Roasted Pistachio Nuts with Salt.
• While 5 oz of Dry Roasted Pistachio Nuts with Salt contain 4.3 times more Vitamin B1, 4 times more Vitamin B2, 2.4 times more Vitamin B3, 2.3 times more Vitamin B5, 9.4 times more Vitamin B6, 2.5 times more Vitamin C, 72.3 times more Vitamin E and 1.6 times more Vitamin K than Boiled All Types Kidney Beans.
• 5 ounces of Boiled Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Boiled All Types Kidney Beans as well as Dry Roasted Pistachio Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Dry Roasted Pistachio Nuts with Salt:

• 5 oz of Dry Roasted Pistachio Nuts with Salt contain 3.1 times more Calcium, 6 times more Copper, 1.8 times more Iron, 2.6 times more Magnesium, 2.9 times more Manganese, 3.4 times more Phosphorus, 2.5 times more Potassium, 9.1 times more Selenium, 428 times more Sodium and 2.3 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Roasted Pistachio Nuts with Salt contain 4.5 times more Energy, 91.6 times more Fat, 77.3 times more Saturated Fat, 121.5 times more Omega 6, 24.2 times more Sugars, 1.6 times more Fiber and 2.4 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Dry Roasted Pistachio Nuts with Salt offer comparable quantities of Omega 3 and Carbohydrate per five ounces.
• 5 ounces of Boiled Kidney Beans provide inadequate amounts of Omega 6