Comparing Nutrients in 500 calories Roasted PistachiosVS Boiled Kidney Beans

Weight per 500 calories

Roasted Pistachios

87.4g

Boiled Kidney Beans

394g

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 500 calories - Roasted Pistachios or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Roasted Pistachios

14%

68%

18%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Roasted Pistachiosvs Boiled Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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41.3%40g

Fat

2.03%1.97g

40 gvs1.97 g

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

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15.4%4.93g

Saturated Fat

0.9%0.29g

4.93 gvs0.29 g

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

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11.6%0.19g

Omega 3

42%0.67g

0.19 gvs0.67 g

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

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67.5%11.5g

Omega 6

2.5%0.43g

11.5 gvs0.43 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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19%24.7g

Carbohydrate

69%89.8g

24.7 gvs89.8 g

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

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9.33%6.77g

Sugars

1.74%1.26g

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

6.77 gvs1.26 g

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

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0.27%0.19g

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]

0.19 gvsNA g

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

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%0.22g

Glucose

0.22 gvsNA g

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

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%6.2g

Sucrose

6.2 gvsNA g

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

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23.7%9g

Fiber

66.3%25g

9 gvs25 g

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

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33%18.4g

Protein

61%34g

18.4 gvs34 g

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

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Vitamins

Roasted Pistachiosvs Boiled Kidney Beans

1.26%11.4μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

11.4 μgvs0 μg

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

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50.6%0.61mg

Vitamin B1

52.5%0.63mg

Thiamine

0.61 mgvs0.63 mg

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

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15.7%0.2mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.2 mgvs0.23 mg

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

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7.5%1.2mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs2.28 mg

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

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8.97%0.45mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

0.45 mgvs0.87 mg

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

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75.4%0.98mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.98 mgvs0.47 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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11%44.6μg

Vitamin B9

128%512μg

Folates and Folic Acid

44.6 μgvs512 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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2.9%2.62mg

Vitamin C

5.25%4.72mg

Ascorbic acid

2.62 mgvs4.72 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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12.6%1.9mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

1.9 mgvs0.12 mg

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

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9.6%11.5μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

11.5 μgvs33 μg

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

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Minerals

Roasted Pistachiosvs Boiled Kidney Beans

9.35%94mg

Calcium

13.8%138mg

94 mgvs138 mg

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

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126%1.13mg

Copper

94%0.85mg

1.13 mgvs0.85 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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44%3.52mg

Iron

109%8.74mg

3.52 mgvs8.74 mg

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

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22.7%95mg

Magnesium

39.4%165mg

95 mgvs165 mg

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

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47.2%1.1mg

Manganese

73.6%1.7mg

1.1 mgvs1.7 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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58.6%410mg

Phosphorus

77.6%543mg

410 mgvs543 mg

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

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26%880mg

Potassium

47%1594mg

880 mgvs1594 mg

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

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16%8.74μg

Selenium

7.87%4.33μg

8.74 μgvs4.33 μg

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

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0.35%5.24mg

Sodium

0.26%3.94mg

5.24 mgvs3.94 mg

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

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18.6%2.05mg

Zinc

35.8%3.94mg

2.05 mgvs3.94 mg

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

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0.044%1.6g

Water

7.12%264g

1.6 gvs264 g

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

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Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
Both Dry Roasted Pistachio Nuts as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Roasted PistachiosVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Roasted Pistachios or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: