Comparing Nutrients in 5 ounces Red Kidney Beans VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Red Kidney Beans	Dried Pilinuts	Recommended Dietary Allowance
Energy	16.5% 478kcal	35% 1019kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	138% 44.2g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	67% 87g	4.34% 5.64g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	56.7% 21.5g	NA	38g per day for Men 19-50 years
Protein	57% 32g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	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	72% 0.86mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Dried Pilinuts	Recommended Dietary Allowance
Calcium	11.8% 118mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	151% 1.36mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	102% 428mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	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	82.2% 575mg	116% 815mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	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	1.13% 17mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	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

Nutrient Comparison: Red Kidney Beans VS Dried Pilinuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Red Kidney Beans versus 5 oz of Dried Pilinuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Red Kidney Beans have 2.3 times more Vitamin B2, 4.1 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 5 oz of Dried Pilinuts contain 1.5 times more Vitamin B1 than Raw Red Kidney Beans.
• 5 ounces of Dried Pilinuts have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Dried Pilinuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Red Kidney Beans vs Dried Pilinuts:

• 5 ounces of Red Kidney Beans have 1.9 times more Iron and 2.7 times more Potassium than Dried Pilinuts.
• While 5 oz of Dried Pilinuts contain 1.7 times more Calcium, 1.4 times more Copper, 2.2 times more Magnesium, 2.1 times more Manganese and 1.4 times more Phosphorus than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dried Pilinuts contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 15.4 times more Carbohydrate and 2.1 times more Protein than Dried Pilinuts.
• While 5 oz of Dried Pilinuts contain 2.1 times more Energy, 75 times more Fat, 202.5 times more Saturated Fat and 33.4 times more Omega 6 than Raw Red Kidney Beans.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6