Comparing Nutrients in 100 grams Roasted Pistachios VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Roasted Pistachios	California Red Kidney Beans	Recommended Dietary Allowance
Energy	19.7% 572kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	47.2% 46g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	17.6% 5.65g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	77.2% 13g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.8% 28.3g	46% 59.8g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	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	0.3% 0.22g	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	% 0.25g	NA	g per day for Men 19-50 years
Sucrose	% 7.1g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	65.5% 25g	38g per day for Men 19-50 years
Protein	37.6% 21g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.7mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.6% 1.37mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.3% 1.12mg	30.5% 0.4mg	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	12.8% 51μg	99% 394μg	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	3.33% 3mg	5% 4.5mg	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	14.5% 2.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.7% 107mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	122% 1.1mg	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	50.4% 4.03mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	43.5% 1mg	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	67% 469mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	29.6% 1007mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.05% 1.85g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Pistachios vs California Red Kidney Beans:

• Dry Roasted Pistachio Nuts have more Vitamin A, 1.3 times more Vitamin B1 and 2.8 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 7.7 times more Vitamin B9 and 1.5 times more Vitamin C than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 100 g.
• Both Dry Roasted Pistachio Nuts as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Pistachios vs California Red Kidney Beans:

• Dry Roasted Pistachio Nuts have 1.2 times more Manganese and 3.1 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Calcium, 2.3 times more Iron, 1.5 times more Magnesium and 1.5 times more Potassium than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Raw California Red Kidney Beans have similar amounts of Copper, Phosphorus and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Pistachio Nuts have 1.7 times more Energy, 183.3 times more Fat, 156.8 times more Saturated Fat, 2.5 times more Omega 3 and 243.1 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.1 times more Carbohydrate and 2.4 times more Fiber than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Raw California Red Kidney Beans have similar amounts of Protein per 100 g.
• Both Dry Roasted Pistachio Nuts as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.