Comparing Nutrients in 5 ounces Canned Red Kidney Beans with Liquids VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Pine Nuts	Recommended Dietary Allowance
Energy	3.96% 115kcal	33% 954kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	21.7% 6.94g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	276% 47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	7% 5.1g	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	0% 0g	0.14% 0.099g	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	% 0g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 4.9g	g per day for Men 19-50 years
Fiber	16% 6.1g	14% 5.24g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	12.5% 0.15mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	39% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	8.87% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	61% 18.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.15% 32.6μg	12% 48μg	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	1.26% 1.13mg	1.26% 1.13mg	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	0.19% 0.028mg	88% 13.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	63.7% 76.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Pine Nuts	Recommended Dietary Allowance
Calcium	4.1% 41mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	209% 1.88mg	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	22% 1.77mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	542% 12.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	10.3% 4.65μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	21.5% 150mg	116% 815mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	83% 9.14mg	11mg per day for Men 19-50 years
Water	3% 111g	0.087% 3.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Pine Nuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids versus 5 oz of Pine Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Red Kidney Beans with Liquids vs Pine Nuts:

• 5 oz of Dried Pine Nuts contain 3.4 times more Vitamin B1, 3.4 times more Vitamin B2, 8.9 times more Vitamin B3, 2.4 times more Vitamin B5, 1.5 times more Vitamin B9, 466.5 times more Vitamin E and 13.1 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Pine Nuts provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Pine Nuts:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.8 times more Calcium, 1.6 times more Selenium, 128 times more Sodium and 34.2 times more Water than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 9 times more Copper, 4.4 times more Iron, 8.4 times more Magnesium, 30.2 times more Manganese, 5.4 times more Phosphorus, 2.3 times more Potassium and 10.4 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• 5 ounces of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Pine Nuts contain 8.3 times more Energy, 189.9 times more Fat, 39.2 times more Saturated Fat, 3.2 times more Omega 3, 399.4 times more Omega 6, 1.9 times more Sugars and 2.6 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Pine Nuts offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6