Comparing Nutrients in 5 ounces Pistachio Nuts VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Pistachio Nuts	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	27.4% 794kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	66.2% 64.2g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	26% 8.37g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	117% 20g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.6% 38.5g	25% 32.3g	130g per day for Men 19-50 years
Sugars	15% 11g	0.63% 0.45g	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	0.47% 0.34g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 9.74g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	24% 9.07g	38g per day for Men 19-50 years
Protein	51% 28.6g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.23mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	13% 0.17mg	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	46% 184μg	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	8.8% 7.94mg	1.9% 1.7mg	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	27% 4.05mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	15% 149mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	205% 1.84mg	34% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0.12% 4.8μg	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	69.5% 5.56mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	26.5% 0.61mg	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	99% 695mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pistachio Nuts vs Boiled Kidney Beans:

• Raw Pistachio Nuts have more Vitamin A, 5.4 times more Vitamin B1, 2.8 times more Vitamin B2, 2.2 times more Vitamin B3, 2.4 times more Vitamin B5, 14.2 times more Vitamin B6, 4.7 times more Vitamin C and 95.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.5 times more Vitamin B9 than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Pistachio Nuts vs Boiled Kidney Beans:

• Raw Pistachio Nuts have 3 times more Calcium, 6 times more Copper, 1.8 times more Iron, 2.9 times more Magnesium, 2.8 times more Manganese, 3.6 times more Phosphorus, 2.5 times more Potassium, 6.4 times more Selenium and 2.2 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 15.3 times more Water than Raw Pistachio Nuts.

Comparison of macro-nutrients per 5 ounces:

• Raw Pistachio Nuts have 4.4 times more Energy, 90.6 times more Fat, 80.9 times more Saturated Fat, 1.7 times more Omega 3, 130.5 times more Omega 6, 23.9 times more Sugars, 1.7 times more Fiber and 2.3 times more Protein than Boiled All Types Kidney Beans.
• Both Raw Pistachio Nuts and Boiled All Types Kidney Beans have similar amounts of Carbohydrate per 5 oz.
• Both Raw Pistachio Nuts as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.