Comparing Nutrients in 300 calories Roasted PistachiosVS Boiled Kidney Beans

Weight per 300 calories

Roasted Pistachios

52.4g

Boiled Kidney Beans

236g

Roasted Pistachios have 4.5 times more energy per 100g than Boiled Kidney Beans. It has very high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Roasted Pistachios or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Roasted Pistachios

14%

68%

18%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Roasted Pistachiosvs Boiled 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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24.8%24g

Fat

1.2%1.2g

24 gvs1.2 g

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

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9.25%2.96g

Saturated Fat

0.54%0.17g

2.96 gvs0.17 g

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

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6.95%0.11g

Omega 3

25%0.4g

0.11 gvs0.4 g

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

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40.5%6.9g

Omega 6

1.5%0.26g

6.9 gvs0.26 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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11.4%15g

Carbohydrate

41.4%54g

15 gvs54 g

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

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5.6%4.06g

Sugars

1.04%0.76g

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

4.06 gvs0.76 g

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

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0.16%0.12g

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]

0.12 gvsNA g

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

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%0.13g

Glucose

0.13 gvsNA g

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

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%3.7g

Sucrose

3.7 gvsNA g

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

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14.2%5.4g

Fiber

39.8%15g

5.4 gvs15 g

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

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19.7%11g

Protein

36.6%20.5g

11 gvs20.5 g

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

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Vitamins

Roasted Pistachiosvs Boiled Kidney Beans

0.76%6.8μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

6.8 μgvs0 μg

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

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30.4%0.36mg

Vitamin B1

31.5%0.38mg

Thiamine

0.36 mgvs0.38 mg

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

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9.44%0.12mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.12 mgvs0.14 mg

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

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4.5%0.72mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

0.72 mgvs1.37 mg

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

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5.4%0.27mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.27 mgvs0.52 mg

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

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45.3%0.59mg

Vitamin B6

22%0.28mg

Pyridoxine

0.59 mgvs0.28 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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6.7%26.7μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

26.7 μgvs307 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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1.75%1.57mg

Vitamin C

3.15%2.83mg

Ascorbic acid

1.57 mgvs2.83 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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7.6%1.14mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

1.14 mgvs0.071 mg

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

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5.77%6.92μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

6.92 μgvs20 μg

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

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Minerals

Roasted Pistachiosvs Boiled Kidney Beans

5.6%56mg

Calcium

8.27%82.7mg

56 mgvs82.7 mg

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

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75.3%0.68mg

Copper

56.7%0.51mg

0.68 mgvs0.51 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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26.4%2.1mg

Iron

65.6%5.24mg

2.1 mgvs5.24 mg

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

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13.6%57mg

Magnesium

23.6%99mg

57 mgvs99 mg

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

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28.3%0.65mg

Manganese

44%1mg

0.65 mgvs1 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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35%246mg

Phosphorus

46.6%326mg

246 mgvs326 mg

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

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15.5%528mg

Potassium

28%957mg

528 mgvs957 mg

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

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9.54%5.24μg

Selenium

4.72%2.6μg

5.24 μgvs2.6 μg

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

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0.21%3.15mg

Sodium

0.16%2.36mg

3.15 mgvs2.36 mg

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

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11%1.23mg

Zinc

21.5%2.36mg

1.23 mgvs2.36 mg

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

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0.026%0.97g

Water

4.27%158g

0.97 gvs158 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 Roasted Pistachios vs Boiled Kidney Beans:

Dry Roasted Pistachio Nuts have 2.1 times more Vitamin B6 and 16.1 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.9 times more Vitamin B3, 1.9 times more Vitamin B5, 11.5 times more Vitamin B9, 1.8 times more Vitamin C and 2.9 times more Vitamin K than Dry Roasted Pistachio Nuts.
Both Dry Roasted Pistachio Nuts and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
Both Dry Roasted Pistachio Nuts as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Pistachios vs Boiled Kidney Beans:

Dry Roasted Pistachio Nuts have 1.3 times more Copper and 2 times more Selenium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.5 times more Calcium, 2.5 times more Iron, 1.7 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Potassium, 1.9 times more Zinc and 163 times more Water than Dry Roasted Pistachio Nuts.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Pistachio Nuts have 20.3 times more Fat, 17.2 times more Saturated Fat, 27 times more Omega 6 and 5.4 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3.6 times more Omega 3, 3.6 times more Carbohydrate, 2.8 times more Fiber and 1.9 times more Protein than Dry Roasted Pistachio Nuts.
Both Dry Roasted Pistachio Nuts and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Dry Roasted Pistachio Nuts as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Roasted PistachiosVS Black WalnutsBoiled Kidney BeansVS Black WalnutsRoasted PistachiosVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Roasted PistachiosVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Roasted Pistachios or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: