Comparing Nutrients in 7 ounces Pine Nuts VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Pine Nuts	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	46% 1336kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	140% 136g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	30.4% 9.72g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	387% 65.8g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	89% 116g	130g per day for Men 19-50 years
Sugars	9.83% 7.12g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 6.85g	NA	g per day for Men 19-50 years
Fiber	19.3% 7.34g	130% 49.4g	38g per day for Men 19-50 years
Protein	48.5% 27g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.7% 0.45mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	60.4% 0.79mg	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	195% 780μg	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	9.92% 8.93mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	89% 107μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	220% 2mg	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	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	759% 17.5mg	96% 2.2mg	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	115% 806mg	700mg per day for Men 19-50 years
Potassium	35% 1185mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	116% 12.8mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.12% 4.52g	0.64% 23.6g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Pine Nuts have 2.1 times more Vitamin B3 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 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 Dried Pine Nuts.
• Both Pine Nuts and Royal Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Pine Nuts have insufficient amounts of Vitamin C
• Both Dried Pine Nuts as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Pine Nuts have 1.3 times more Copper, 1.8 times more Magnesium, 7.9 times more Manganese, 1.4 times more Phosphorus and 2.4 times more Zinc than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 8.2 times more Calcium, 1.6 times more Iron, 2.3 times more Potassium and 4.6 times more Selenium than Dried Pine Nuts.
• 7 ounces of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pine Nuts have 2 times more Energy, 151.9 times more Fat, 75.4 times more Saturated Fat and 341.8 times more Omega 6 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 4.5 times more Carbohydrate, 6.7 times more Fiber and 1.9 times more Protein than Dried Pine Nuts.
• Both Pine Nuts and Royal Red Kidney Beans offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6