Comparing Nutrients in 7 ounces Pine Nuts VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Pine Nuts	Canned Kidney Beans	Recommended Dietary Allowance
Energy	46% 1336kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	140% 136g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	30.4% 9.72g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	387% 65.8g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	22% 28.8g	130g per day for Men 19-50 years
Sugars	9.83% 7.12g	5.06% 3.67g	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	0.19% 0.14g	0% 0g	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	% 0.14g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.85g	% 3.67g	g per day for Men 19-50 years
Fiber	19.3% 7.34g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	48.5% 27g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.7% 0.45mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	85.3% 25.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	18% 71.4μg	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	1.76% 1.6mg	2.65% 2.4mg	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	123% 18.5mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	89% 107μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	29.8% 0.27mg	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	137% 11mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	759% 17.5mg	14.5% 0.33mg	2.3mg per day for Men 19-50 years
Molybdenum	14.5% 6.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	163% 1141mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	35% 1185mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	116% 12.8mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.12% 4.52g	4.2% 155g	3700g per day for Men 19-50 years

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

• Dried Pine Nuts have 3.1 times more Vitamin B1, 4.5 times more Vitamin B2, 10.7 times more Vitamin B3, 2.3 times more Vitamin B5, 1.3 times more Vitamin B6, 466.5 times more Vitamin E and 13.1 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Vitamin C than Dried Pine Nuts.
• Both Dried Pine Nuts and Canned All Types Kidney Beans have similar amounts of Vitamin B9 per 7 oz.
• Both Dried Pine Nuts as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Dried Pine Nuts have 9.8 times more Copper, 4.7 times more Iron, 9.3 times more Magnesium, 52.4 times more Manganese, 6.4 times more Phosphorus, 2.5 times more Potassium and 14 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.1 times more Calcium, 1.3 times more Selenium, 148 times more Sodium and 34.2 times more Water than Dried Pine Nuts.

Comparison of macro-nutrients per 7 ounces:

• Dried Pine Nuts have 8 times more Energy, 114 times more Fat, 34.7 times more Saturated Fat, 2 times more Omega 3, 312.7 times more Omega 6, 1.9 times more Sugars and 2.6 times more Protein than Canned All Types Kidney Beans.
• Both Dried Pine Nuts and Canned All Types Kidney Beans have similar amounts of Carbohydrate and Fiber per 7 oz.
• Both Dried Pine Nuts as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.