Comparing Nutrients in 5 ounces Red Kidney Beans VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Red Kidney Beans	Pine Nuts	Recommended Dietary Allowance
Energy	16.5% 478kcal	33% 954kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	21.7% 6.94g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	276% 47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	NA	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	NA	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 4.9g	g per day for Men 19-50 years
Fiber	56.7% 21.5g	14% 5.24g	38g per day for Men 19-50 years
Protein	57% 32g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	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	72% 0.86mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	39% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	8.87% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	2% 0.3mg	88% 13.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	63.7% 76.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Pine Nuts	Recommended Dietary Allowance
Calcium	11.8% 118mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	209% 1.88mg	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	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	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	82.2% 575mg	116% 815mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	83% 9.14mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.087% 3.23g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Red Kidney Beans 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 Red Kidney Beans vs Pine Nuts:

• 5 ounces of Red Kidney Beans have 1.7 times more Vitamin B1, 2.5 times more Vitamin B5, 4.2 times more Vitamin B6, 11.6 times more Vitamin B9 and 5.6 times more Vitamin C than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 2.1 times more Vitamin B3, 44.4 times more Vitamin E and 9.6 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pine Nuts provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 5 ounces of Pine Nuts have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Red Kidney Beans have 5.2 times more Calcium, 1.2 times more Iron, 2.3 times more Potassium and 4.6 times more Selenium than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 1.9 times more Copper, 1.8 times more Magnesium, 7.9 times more Manganese, 1.4 times more Phosphorus and 2.3 times more Zinc than Raw Red Kidney Beans.
• 5 ounces of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 2.2 times more Omega 3, 4.7 times more Carbohydrate, 4.1 times more Fiber and 1.6 times more Protein than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 2 times more Energy, 64.5 times more Fat, 31.8 times more Saturated Fat, 145.4 times more Omega 6 and 1.7 times more Sugars than Raw Red Kidney Beans.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6