Lets compare vitamin content per 5 ounces of Pine Nuts vs California Red Kidney Beans:
Dried Pine Nuts have 2.1 times more Vitamin B3 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.5 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 Dried Pine Nuts.
Both Dried Pine Nuts and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 5 oz.
Both Dried Pine Nuts as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Pine Nuts vs California Red Kidney Beans:
Dried Pine Nuts have 1.2 times more Copper, 1.6 times more Magnesium, 8.8 times more Manganese, 1.4 times more Phosphorus and 2.5 times more Zinc than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 12.2 times more Calcium, 1.7 times more Iron, 2.5 times more Potassium and 4.6 times more Selenium than Dried Pine Nuts.
Comparison of macro-nutrients per 5 ounces:
Dried Pine Nuts have 2 times more Energy, 273.5 times more Fat, 136.1 times more Saturated Fat, 2 times more Omega 3 and 613.9 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 4.6 times more Carbohydrate, 6.7 times more Fiber and 1.8 times more Protein than Dried Pine Nuts.
Both Dried Pine Nuts as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.