Comparing Nutrients in 5 ounces California Red Kidney Beans VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	California Red Kidney Beans	Dried Pilinuts	Recommended Dietary Allowance
Energy	16% 468kcal	35% 1019kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	138% 44.2g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	65.2% 84.8g	4.34% 5.64g	130g per day for Men 19-50 years
Sugars	NA	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	93% 35.3g	NA	38g per day for Men 19-50 years
Protein	61.7% 34.5g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	California Red 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	62.5% 0.75mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	4.6% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Dried Pilinuts	Recommended Dietary Allowance
Calcium	27.6% 276mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	102% 428mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	116% 815mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	21% 719mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.11% 3.93g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 2.4 times more Vitamin B2, 4 times more Vitamin B3, 1.6 times more Vitamin B5, 3.5 times more Vitamin B6, 6.6 times more Vitamin B9 and 7.5 times more Vitamin C than Dried Pilinuts.
• While Dried Pilinuts contain 1.7 times more Vitamin B1 than Raw California Red Kidney Beans.
• Both Raw California Red 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 California Red Kidney Beans vs Dried Pilinuts:

• Raw California Red Kidney Beans have 1.3 times more Calcium, 2.6 times more Iron and 2.9 times more Potassium than Dried Pilinuts.
• While Dried Pilinuts contain 1.9 times more Magnesium, 2.3 times more Manganese and 1.4 times more Phosphorus than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dried Pilinuts have similar amounts of Copper and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 15 times more Carbohydrate and 2.3 times more Protein than Dried Pilinuts.
• While Dried Pilinuts contain 2.2 times more Energy, 318.2 times more Fat, 866.2 times more Saturated Fat and 140.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Dried Pilinuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.