Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Boiled Kidney Beans	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	8.7% 252kcal	43% 1248kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	125% 121g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	98% 1.56g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	290% 49.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	33.4% 12.7g	56% 21.2g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Pinyon Pine Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	206% 2.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	54.2% 8.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	17% 0.22mg	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	64.5% 258μg	28.8% 115μg	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	2.65% 2.4mg	4.4% 3.97mg	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	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	228% 2.05mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	55% 4.4mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	111% 464mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	374% 8.6mg	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	39% 274mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	77.2% 8.5mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.32% 11.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Pinyon Pine Nuts:

• Boiled All Types Kidney Beans have 2.2 times more Vitamin B9 than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 7.8 times more Vitamin B1, 3.8 times more Vitamin B2, 7.6 times more Vitamin B3 and 1.7 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried Pinyon Pine Nuts have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Boiled All Types Kidney Beans as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Pinyon Pine Nuts:

• Boiled All Types Kidney Beans have 4.4 times more Calcium, 3.9 times more Phosphorus and 11.3 times more Water than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 4.8 times more Copper, 1.4 times more Iron, 5.6 times more Magnesium, 10.1 times more Manganese, 1.6 times more Potassium, 72 times more Sodium and 4.3 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Dried Pinyon Pine Nuts contain 5 times more Energy, 122 times more Fat, 128.5 times more Saturated Fat, 4.6 times more Omega 3, 230.4 times more Omega 6, 1.7 times more Fiber and 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried Pinyon Pine Nuts have similar amounts of Carbohydrate per 7 oz.
• Both Boiled All Types Kidney Beans as well as Dried Pinyon Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.