Comparing Nutrients in 7 ounces Red Kidney Beans VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Red Kidney Beans	Dried Pilinuts	Recommended Dietary Allowance
Energy	23% 669kcal	49.2% 1427kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	163% 158g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	193% 62g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	NA	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	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	94% 122g	6.08% 7.9g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	79.4% 30g	NA	38g per day for Men 19-50 years
Protein	80% 44.7g	38.3% 21.4g	56g per day for Men 19-50 years

Vitamins

	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	101% 1.2mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	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	2.78% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Dried Pilinuts	Recommended Dietary Allowance
Calcium	16.5% 165mg	28.8% 288mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	211% 1.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	87.6% 7mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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% 806mg	163% 1141mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	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	1.6% 24mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	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

Nutrient Comparison: Red Kidney Beans VS Dried Pilinuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Dried Pilinuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Red Kidney Beans have 2.3 times more Vitamin B2, 4.1 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 7 oz of Dried Pilinuts contain 1.5 times more Vitamin B1 than Raw Red Kidney Beans.
• 7 ounces of Dried Pilinuts have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Dried Pilinuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Red Kidney Beans have 1.9 times more Iron and 2.7 times more Potassium than Dried Pilinuts.
• While 7 oz of Dried Pilinuts contain 1.7 times more Calcium, 1.4 times more Copper, 2.2 times more Magnesium, 2.1 times more Manganese and 1.4 times more Phosphorus than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dried Pilinuts contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 15.4 times more Carbohydrate and 2.1 times more Protein than Dried Pilinuts.
• While 7 oz of Dried Pilinuts contain 2.1 times more Energy, 75 times more Fat, 202.5 times more Saturated Fat and 33.4 times more Omega 6 than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6