Comparing Nutrients in 7 ounces California Red Kidney Beans VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	California Red Kidney Beans	Dried Pilinuts	Recommended Dietary Allowance
Energy	22.6% 655kcal	49.2% 1427kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	163% 158g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	193% 62g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	88.8% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	6.08% 7.9g	130g per day for Men 19-50 years
Sugars	NA	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	130% 49.4g	NA	38g per day for Men 19-50 years
Protein	86.4% 48.4g	38.3% 21.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	6.44% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	17.6% 0.23mg	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	195% 782μg	29.8% 119μg	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	9.92% 8.93mg	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Dried Pilinuts	Recommended Dietary Allowance
Calcium	38.7% 387mg	28.8% 288mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	211% 1.9mg	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	232% 18.6mg	87.6% 7mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	200% 4.6mg	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	115% 804mg	163% 1141mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	29.6% 1006mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.15% 5.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Dried Pilinuts:

• Raw California Red Kidney Beans have 2.4 times more Vitamin B2, 4 times more Vitamin B3, 1.6 times more Vitamin B5, 3.5 times more Vitamin B6, 6.6 times more Vitamin B9 and 7.5 times more Vitamin C than Dried Pilinuts.
• While Dried Pilinuts contain 1.7 times more Vitamin B1 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Dried Pilinuts have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Dried Pilinuts:

• Raw California Red Kidney Beans have 1.3 times more Calcium, 2.6 times more Iron and 2.9 times more Potassium than Dried Pilinuts.
• While Dried Pilinuts contain 1.9 times more Magnesium, 2.3 times more Manganese and 1.4 times more Phosphorus than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dried Pilinuts have similar amounts of Copper and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 15 times more Carbohydrate and 2.3 times more Protein than Dried Pilinuts.
• While Dried Pilinuts contain 2.2 times more Energy, 318.2 times more Fat, 866.2 times more Saturated Fat and 140.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Dried Pilinuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.