Comparing Nutrients in 5 ounces California Red Kidney Beans VS Dry Roasted Pistachio Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dry Roasted Pistachio Nuts with Salt	14%	68%	18%

Macro Nutrients

	California Red Kidney Beans	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Energy	16% 468kcal	28% 807kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	67% 65g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	25% 8g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	65.2% 84.8g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	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	93% 35.3g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	California Red 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	62.5% 0.75mg	82% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	NA	20.5% 3.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Calcium	27.6% 276mg	15% 152mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	36.8% 155mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	95% 665mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	42% 1427mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	25.8% 14μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	40.4% 607mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.069% 2.54g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of California Red 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 California Red Kidney Beans vs Dry Roasted Pistachio Nuts with Salt:

• 5 ounces of California Red Kidney Beans have 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 7.7 times more Vitamin B9 and 1.5 times more Vitamin C than Dry Roasted Pistachio Nuts with Salt.
• While 5 oz of Dry Roasted Pistachio Nuts with Salt contain 1.3 times more Vitamin B1 and 2.8 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dry Roasted Pistachio Nuts with Salt provide similar amounts of Vitamin B2 per five ounces.
• Both Raw California Red 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 California Red Kidney Beans vs Dry Roasted Pistachio Nuts with Salt:

• 5 ounces of California Red Kidney Beans have 1.8 times more Calcium, 2.3 times more Iron, 1.5 times more Magnesium and 1.5 times more Potassium than Dry Roasted Pistachio Nuts with Salt.
• While 5 oz of Dry Roasted Pistachio Nuts with Salt contain 3.1 times more Selenium and 38.9 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dry Roasted Pistachio Nuts with Salt contain similar levels of Copper, Manganese, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 2.2 times more Carbohydrate and 2.4 times more Fiber than Dry Roasted Pistachio Nuts with Salt.
• While 5 oz of Dry Roasted Pistachio Nuts with Salt contain 1.7 times more Energy, 183.3 times more Fat, 156.8 times more Saturated Fat, 2.5 times more Omega 3 and 243.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dry Roasted Pistachio Nuts with Salt offer comparable quantities of Protein per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6