Comparing Nutrients in 300 calories Pine NutsVS California Red Kidney Beans

Weight per 300 calories

Pine Nuts

44.6g

California Red Kidney Beans

91g

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 300 calories - Pine Nuts or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Pine Nuts

85%

California Red Kidney Beans

29%

70%

300 kcal ▼

Macro Nutrients

Pine Nutsvs California Red Kidney Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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31.4%30.5g

Fat

0.23%0.23g

30.5 gvs0.23 g

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

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6.82%2.2g

Saturated Fat

0.1%0.033g

2.2 gvs0.033 g

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

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4.57%0.073g

Omega 3

4.77%0.076g

0.073 gvs0.076 g

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

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87%14.8g

Omega 6

0.29%0.049g

14.8 gvs0.049 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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4.5%5.83g

Carbohydrate

42%54.4g

5.83 gvs54.4 g

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

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2.2%1.6g

Sugars

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

1.6 gvsNA g

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

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0.043%0.031g

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]

0.031 gvsNA g

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

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%0.031g

Glucose

0.031 gvsNA g

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

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%1.54g

Sucrose

1.54 gvsNA g

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

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4.34%1.65g

Fiber

59.6%22.6g

1.65 gvs22.6 g

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

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11%6.1g

Protein

39.6%22g

6.1 gvs22 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Pine Nutsvs California Red Kidney Beans

0.05%0.45μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.45 μgvs0 μg

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

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13.5%0.16mg

Vitamin B1

40%0.48mg

Thiamine

0.16 mgvs0.48 mg

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

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7.8%0.1mg

Vitamin B2

15.3%0.2mg

Riboflavin

0.1 mgvs0.2 mg

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

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12.2%1.96mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

1.96 mgvs1.87 mg

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

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2.8%0.14mg

Vitamin B5

14%0.71mg

Pantothenic acid

0.14 mgvs0.71 mg

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

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3.22%0.042mg

Vitamin B6

27.8%0.36mg

Pyridoxine

0.042 mgvs0.36 mg

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

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19%5.75μg

Vitamin B7

Biotin

5.75 μgvsNA μg

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

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3.8%15μg

Vitamin B9

89.5%358μg

Folates and Folic Acid

15 μgvs358 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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0.4%0.36mg

Vitamin C

4.55%4.1mg

Ascorbic acid

0.36 mgvs4.1 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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27.7%4.16mg

Vitamin E

Tocopherols and Tocotrienols

4.16 mgvsNA mg

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

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20%24μg

Vitamin K

Phytomenadione or phylloquinone

24 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

0.71%7.13mg

Calcium

17.7%177mg

7.13 mgvs177 mg

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

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65.6%0.59mg

Copper

111%1mg

0.59 mgvs1 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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31%2.47mg

Iron

106%8.5mg

2.47 mgvs8.5 mg

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

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26.6%112mg

Magnesium

34.6%145mg

112 mgvs145 mg

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

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171%3.92mg

Manganese

39.5%0.91mg

3.92 mgvs0.91 mg

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

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3.25%1.46μg

Molybdenum

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

1.46 μgvsNA μg

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

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36.6%256mg

Phosphorus

52.6%368mg

256 mgvs368 mg

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

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7.83%266mg

Potassium

40%1355mg

266 mgvs1355 mg

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

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0.57%0.31μg

Selenium

5.3%2.9μg

0.31 μgvs2.9 μg

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

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0.059%0.89mg

Sodium

0.67%10mg

0.89 mgvs10 mg

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

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26%2.88mg

Zinc

21%2.3mg

2.88 mgvs2.3 mg

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

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0.027%1g

Water

0.29%10.7g

1 gvs10.7 g

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

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Lets compare vitamin content per 300 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 300 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 300 kcal.

Comparing minerals per 300 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 300 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 300 kcal.
Both Dried Pine Nuts as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 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 300 calories Pine NutsVS California Red Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Pine Nuts or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: