Comparing Nutrients in 5 ounces Roasted Pistachios VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Roasted Pistachios	Red Kidney Beans	Recommended Dietary Allowance
Energy	28% 811kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	67% 65g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	109% 18.6g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	67% 87g	130g per day for Men 19-50 years
Sugars	15% 11g	4.1% 2.98g	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	0.43% 0.31g	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	% 0.35g	NA	g per day for Men 19-50 years
Sucrose	% 10g	NA	g per day for Men 19-50 years
Fiber	38.4% 14.6g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	53.3% 30g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.99mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	43.3% 0.56mg	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	18% 72.3μg	140% 558μg	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	4.72% 4.25mg	7.1% 6.38mg	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	20.5% 3.08mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Red Kidney Beans	Recommended Dietary Allowance
Calcium	15% 152mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	71.4% 5.7mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	36.8% 155mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	76.6% 1.76mg	68.5% 1.57mg	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	95% 665mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	42% 1427mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	25.8% 14μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.071% 2.62g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pistachios VS Red Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Roasted Pistachios vs Red Kidney Beans:

• 5 ounces of Roasted Pistachios have 2.8 times more Vitamin B6, 10.3 times more Vitamin E and 2.4 times more Vitamin K than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 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.
• Both Roasted Pistachios and Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Dry Roasted Pistachio Nuts as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Pistachios vs Red Kidney Beans:

• 5 ounces of Roasted Pistachios have 1.3 times more Calcium, 1.8 times more Copper and 3.1 times more Selenium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.7 times more Iron, 1.3 times more Magnesium and 1.3 times more Potassium than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Red Kidney Beans contain similar levels of Manganese, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Pistachios have 1.7 times more Energy, 43.2 times more Fat, 36.7 times more Saturated Fat, 57.6 times more Omega 6 and 3.7 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.7 times more Omega 3, 2.2 times more Carbohydrate and 1.5 times more Fiber than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Red Kidney Beans offer comparable quantities of Protein per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6