Comparing Nutrients in 7 ounces Red Kidney Beans VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Red Kidney Beans	Pine Nuts	Recommended Dietary Allowance
Energy	23% 669kcal	46% 1336kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	140% 136g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	30.4% 9.72g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	387% 65.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	20% 26g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	9.83% 7.12g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 6.85g	g per day for Men 19-50 years
Fiber	79.4% 30g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	80% 44.7g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	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	101% 1.2mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	85.3% 25.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	195% 782μg	17% 67.5μg	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	1.76% 1.6mg	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	2.78% 0.42mg	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Pine Nuts	Recommended Dietary Allowance
Calcium	16.5% 165mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	292% 2.63mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	759% 17.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	14.5% 6.5μg	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	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	116% 12.8mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.12% 4.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Pine Nuts per 7 oz

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

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

• 7 ounces of Red Kidney Beans have 1.7 times more Vitamin B1, 2.5 times more Vitamin B5, 4.2 times more Vitamin B6, 11.6 times more Vitamin B9 and 5.6 times more Vitamin C than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 2.1 times more Vitamin B3, 44.4 times more Vitamin E and 9.6 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pine Nuts provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Pine Nuts have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Red Kidney Beans have 5.2 times more Calcium, 1.2 times more Iron, 2.3 times more Potassium and 4.6 times more Selenium than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 1.9 times more Copper, 1.8 times more Magnesium, 7.9 times more Manganese, 1.4 times more Phosphorus and 2.3 times more Zinc than Raw Red Kidney Beans.
• 7 ounces of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 2.2 times more Omega 3, 4.7 times more Carbohydrate, 4.1 times more Fiber and 1.6 times more Protein than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 2 times more Energy, 64.5 times more Fat, 31.8 times more Saturated Fat, 145.4 times more Omega 6 and 1.7 times more Sugars than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6