Comparing Nutrients in 100 calories Pine NutsVS California Red Kidney Beans

Weight per 100 calories

Pine Nuts

15g

California Red Kidney Beans

30.3g

Pine Nuts have 2 times more energy per 100g than California Red Kidney Beans. It has very high energy density when compared to other foods. Raw California Red Kidney Beans having high energy density.

Which food has more nutrients per 100 calories - Pine Nuts or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Pine Nuts

85%

California Red Kidney Beans

29%

70%

100 kcal ▼

Macro Nutrients

Pine Nutsvs California Red Kidney Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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10.5%10g

Fat

0.078%0.076g

10 gvs0.076 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.27%0.73g

Saturated Fat

0.034%0.011g

0.73 gvs0.011 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.52%0.024g

Omega 3

1.6%0.025g

0.024 gvs0.025 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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29%4.93g

Omega 6

0.096%0.016g

4.93 gvs0.016 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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1.5%1.94g

Carbohydrate

14%18g

1.94 gvs18 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.74%0.53g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.53 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.014%0.01g

Fructose

≤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]

0.01 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.01g

Glucose

0.01 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.51g

Sucrose

0.51 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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1.45%0.55g

Fiber

20%7.55g

0.55 gvs7.55 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.63%2.03g

Protein

13%7.4g

2.03 gvs7.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Pine Nutsvs California Red Kidney Beans

0.017%0.15μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.15 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.5%0.054mg

Vitamin B1

13.4%0.16mg

Thiamine

0.054 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.6%0.034mg

Vitamin B2

5.1%0.066mg

Riboflavin

0.034 mgvs0.066 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.07%0.65mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

0.65 mgvs0.62 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0.93%0.047mg

Vitamin B5

4.73%0.24mg

Pantothenic acid

0.047 mgvs0.24 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.07%0.014mg

Vitamin B6

9.25%0.12mg

Pyridoxine

0.014 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.4%1.9μg

Vitamin B7

Biotin

1.9 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.26%5.05μg

Vitamin B9

30%119μg

Folates and Folic Acid

5.05 μgvs119 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.13%0.12mg

Vitamin C

1.5%1.36mg

Ascorbic acid

0.12 mgvs1.36 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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9.24%1.4mg

Vitamin E

Tocopherols and Tocotrienols

1.4 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.67%8μg

Vitamin K

Phytomenadione or phylloquinone

8 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pine Nutsvs California Red Kidney Beans

0.24%2.38mg

Calcium

5.9%59mg

2.38 mgvs59 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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22%0.2mg

Copper

37%0.33mg

0.2 mgvs0.33 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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10.3%0.82mg

Iron

35.4%2.83mg

0.82 mgvs2.83 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.88%37.3mg

Magnesium

11.5%48.5mg

37.3 mgvs48.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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57%1.3mg

Manganese

13%0.3mg

1.3 mgvs0.3 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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1.1%0.49μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

0.49 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12.2%85.4mg

Phosphorus

17.5%123mg

85.4 mgvs123 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.6%88.7mg

Potassium

13.3%452mg

88.7 mgvs452 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.19%0.1μg

Selenium

1.76%0.97μg

0.1 μgvs0.97 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.02%0.3mg

Sodium

0.22%3.33mg

0.3 mgvs3.33 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.7%0.96mg

Zinc

7.02%0.77mg

0.96 mgvs0.77 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.009%0.34g

Water

0.096%3.56g

0.34 gvs3.56 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Pine Nuts vs California Red Kidney Beans:

Raw California Red Kidney Beans contain 3 times more Vitamin B1, 2 times more Vitamin B2, 5.1 times more Vitamin B5, 8.6 times more Vitamin B6, 23.6 times more Vitamin B9 and 11.5 times more Vitamin C than Dried Pine Nuts.
Both Dried Pine Nuts and Raw California Red Kidney Beans have similar amounts of Vitamin B3 per 100 kcal.
Both Dried Pine Nuts as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Pine Nuts vs California Red Kidney Beans:

Dried Pine Nuts have 4.3 times more Manganese and 1.2 times more Zinc than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 24.9 times more Calcium, 1.7 times more Copper, 3.4 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 5.1 times more Potassium and 9.3 times more Selenium than Dried Pine Nuts.

Comparison of macro-nutrients per 100 calories:

Dried Pine Nuts have 134.1 times more Fat, 66.7 times more Saturated Fat and 301 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 9.3 times more Carbohydrate, 13.7 times more Fiber and 3.6 times more Protein than Dried Pine Nuts.
Both Dried Pine Nuts and Raw California Red Kidney Beans have similar amounts of Energy and Omega 3 per 100 kcal.
Both Dried Pine Nuts as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Pine NutsVS Pinyon Pine NutsCalifornia Red Kidney BeansVS Pinyon Pine NutsPine NutsVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Pine NutsVS California Red Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Pine Nuts or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: