Comparing Nutrients in 7 ounces Roasted Pistachios VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Roasted Pistachios	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	39% 1135kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	94% 91g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	35% 11.2g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	35% 45.2g	130g per day for Men 19-50 years
Sugars	21% 15.4g	0.88% 0.64g	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	0.6% 0.44g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 14g	NA	g per day for Men 19-50 years
Fiber	53.8% 20.4g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	74.6% 41.8g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.23mg	18.3% 0.24mg	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	25.3% 101μg	64.5% 258μg	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	6.6% 5.95mg	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	28.7% 4.3mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	21.2% 212mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	285% 2.57mg	53.4% 0.48mg	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	100% 8mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	51.5% 216mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	41% 0.95mg	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	133% 931mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	58.8% 1998mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	0.099% 3.67g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pistachios VS Boiled Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Roasted Pistachios vs Boiled Red Kidney Beans:

• 7 ounces of Roasted Pistachios have 4.3 times more Vitamin B1, 4 times more Vitamin B2, 2.4 times more Vitamin B3, 2.3 times more Vitamin B5, 9.4 times more Vitamin B6, 2.5 times more Vitamin C, 72.3 times more Vitamin E and 1.6 times more Vitamin K than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 2.5 times more Vitamin B9 than Dry Roasted Pistachio Nuts.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Dry Roasted Pistachio Nuts as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Pistachios vs Boiled Red Kidney Beans:

• 7 ounces of Roasted Pistachios have 3.8 times more Calcium, 5.3 times more Copper, 1.4 times more Iron, 2.4 times more Magnesium, 2.6 times more Manganese, 3.3 times more Phosphorus, 2.5 times more Potassium, 8.3 times more Selenium and 2.2 times more Zinc than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Pistachios have 4.5 times more Energy, 91.6 times more Fat, 78.4 times more Saturated Fat, 1.3 times more Omega 3, 122.7 times more Omega 6, 1.2 times more Carbohydrate, 24.2 times more Sugars, 1.4 times more Fiber and 2.4 times more Protein than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6