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Comparing Nutrients in 100 calories Roasted PistachiosVSBoiled Kidney Beans

Weight per 100 calories

Roasted Pistachios
17.5g
Boiled Kidney Beans
78.7g

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 100 calories - Roasted Pistachios or Boiled Kidney Beans?

Macros Ratio

ProteinsFatsCarbs

Roasted Pistachios
14%
68%
18%
Boiled Kidney Beans
27%
3%
70%

Vitamins

100 kcal ▼RDA for Men 19-50 years ▼
Roasted PistachiosBoiled Kidney Beans
Vitamin A
0.25%
0%
2.27 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
Thiamine
10%
11%
0.12 mg0.13 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
Vitamin B2
3.08%
3.85%
0.04 mg0.05 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
Vitamin B3
1.5%
2.88%
0.24 mg0.46 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
Vitamin B6
15%
6.92%
0.2 mg0.09 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
Vitamin C
0.58%
1.04%
0.52 mg0.94 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
Vitamin E
2.53%
0.13%
0.38 mg0.02 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
Vitamin K
1.9%
5.5%
2.3 μg6.6 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
Folate
2.23%
25.5%
8.9 μg102 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

100 kcal ▼RDA for Men 19-50 years ▼
Roasted PistachiosBoiled Kidney Beans
Calcium
1.87%
2.76%
18.7 mg27.6 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
Copper
25.6%
19%
0.23 mg0.17 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
Iron
8.75%
22%
0.7 mg1.75 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
Magnesium
4.52%
7.86%
19 mg33 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
Manganese
9.57%
14.8%
0.22 mg0.34 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
Phosphorus
11.7%
15.6%
82 mg109 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
Potassium
5.18%
9.4%
176 mg319 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
Selenium
3.2%
1.6%
1.75 μg0.87 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
Sodium
0.07%
0.05%
1.05 mg0.79 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
Zinc
3.73%
7.2%
0.41 mg0.79 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Roasted Pistachios vs Boiled Kidney Beans:
Dry Roasted Pistachio Nuts have 2.2 times more Vitamin B6 and 19 times more Vitamin E than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B2, 1.9 times more Vitamin B3, 1.8 times more Vitamin C, 2.9 times more Vitamin K and 11.5 times more Folate than Dry Roasted Pistachio Nuts. Both Dry Roasted Pistachio Nuts and Boiled All Types Kidney Beans have similar amounts of Thiamine per 100 kcal.

Comparing minerals per 100 calories for Roasted Pistachios vs Boiled Kidney Beans:
Dry Roasted Pistachio Nuts have 1.4 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, 1.5 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Potassium and 1.9 times more Zinc than Dry Roasted Pistachio Nuts.

Macro Nutrients

100 kcal ▼RDA for Men 19-50 years ▼
Roasted PistachiosBoiled Kidney Beans
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
Fat
8.25%
0.4%
8 g0.39 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
Protein
6.6%
12%
3.7 g6.83 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
Carbohydrate
3.8%
14%
4.94 g18 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
Sugars
1.86%
0.34%
1.35 g0.25 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
Fiber
4.74%
13%
1.8 g5.04 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
Saturated Fat
3.1%
0.19%
0.99 g0.06 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
Omega 3
2.5%
8.13%
0.04 g0.13 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
Omega 6
13.5%
0.53%
2.3 g0.09 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
Water
0.01%
1.42%
0.32 g52.7 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Comparison of macro-nutrients per 100 calories:
Dry Roasted Pistachio Nuts have 20.5 times more Fat, 5.4 times more Sugars, 16.5 times more Saturated Fat and 25.6 times more Omega 6 than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 1.8 times more Protein, 3.6 times more Carbohydrate, 2.8 times more Fiber, 3.3 times more Omega 3 and 164.7 times more Water than Dry Roasted Pistachio Nuts. Both Dry Roasted Pistachio Nuts and Boiled All Types Kidney Beans have similar amounts of Energy per 100 kcal.