Comparing Nutrients in 100 grams Pistachio Nuts VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Pistachio Nuts	Canned Kidney Beans	Recommended Dietary Allowance
Energy	19.3% 560kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	46.7% 45.3g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	83% 14g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	11% 14.5g	130g per day for Men 19-50 years
Sugars	10.6% 7.66g	2.55% 1.85g	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	0.33% 0.24g	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	% 0.32g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.87g	% 1.85g	g per day for Men 19-50 years
Fiber	28% 10.6g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	36% 20g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	5.7% 0.074mg	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	9% 36μg	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	6.22% 5.6mg	1.33% 1.2mg	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	19% 2.86mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	10.5% 105mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	15% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.085% 3.4μg	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	49% 3.92mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	7.3% 0.17mg	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	70% 490mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	30% 1025mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pistachio Nuts vs Canned Kidney Beans:

• Raw Pistachio Nuts have 7.5 times more Vitamin B1, 3.1 times more Vitamin B2, 3.2 times more Vitamin B3, 3.8 times more Vitamin B5, 23 times more Vitamin B6, 1.4 times more Vitamin B9, 4.7 times more Vitamin C and 143 times more Vitamin E than Canned All Types Kidney Beans.
• Both Raw Pistachio Nuts as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Pistachio Nuts vs Canned Kidney Beans:

• Raw Pistachio Nuts have 3.1 times more Calcium, 9.6 times more Copper, 3.4 times more Iron, 4.5 times more Magnesium, 7.1 times more Manganese, 5.4 times more Phosphorus, 4.3 times more Potassium, 7.8 times more Selenium and 4.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 296 times more Sodium and 17.9 times more Water than Raw Pistachio Nuts.

Comparison of macro-nutrients per 100 grams:

• Raw Pistachio Nuts have 6.7 times more Energy, 75.5 times more Fat, 41.9 times more Saturated Fat, 3.5 times more Omega 3, 132.9 times more Omega 6, 1.9 times more Carbohydrate, 4.1 times more Sugars, 2.5 times more Fiber and 3.9 times more Protein than Canned All Types Kidney Beans.
• Both Raw Pistachio Nuts as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.