Comparing Nutrients in 100 calories California Red Kidney Beans VS Oil Roasted Pecans

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Oil Roasted Pecans: 14g

Oil Roasted Pecans have 2.2 times more energy per unit of mass than Raw California Red Kidney Beans, which is very high in comparison to other foods. California Red Kidney Beans having high energy density.

Which food has more nutrients per 100 calories - California Red Kidney Beans or Oil Roasted Pecans?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	California Red Kidney Beans	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	3.16% 1g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	9% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	18.6% 3.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	1.4% 1.8g	130g per day for Men 19-50 years
Sugars	NA	0.77% 0.56g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.008% 0.006g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0.006g	g per day for Men 19-50 years
Sucrose	NA	% 0.55g	g per day for Men 19-50 years
Fiber	20% 7.55g	3.5% 1.33g	38g per day for Men 19-50 years
Protein	13% 7.4g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.078% 0.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	1.2% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	1.05% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	2.06% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30% 119μg	0.52% 2.1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	0.11% 0.098mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.36% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	5.9% 59mg	0.94% 9.37mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	18.6% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	35.4% 2.83mg	4.3% 0.35mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	4.03% 17mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	22.5% 0.52mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17.5% 123mg	5.25% 36.8mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	1.6% 55mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	1.53% 0.84μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	0.009% 0.14mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	5.7% 0.63mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	0.004% 0.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Oil Roasted Pecans:

• Raw California Red Kidney Beans have 2.4 times more Vitamin B1, 4.3 times more Vitamin B2, 3.7 times more Vitamin B3, 2.3 times more Vitamin B5, 4.6 times more Vitamin B6, 56.9 times more Vitamin B9 and 13.9 times more Vitamin C than Oil Roasted Pecans.
• Both Raw California Red Kidney Beans as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for California Red Kidney Beans vs Oil Roasted Pecans:

• Raw California Red Kidney Beans have 6.3 times more Calcium, 2 times more Copper, 8.2 times more Iron, 2.9 times more Magnesium, 3.3 times more Phosphorus, 8.2 times more Potassium and 1.2 times more Zinc than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.7 times more Manganese than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Oil Roasted Pecans have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw California Red Kidney Beans have 10 times more Carbohydrate, 5.7 times more Fiber and 5.7 times more Protein than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 138.9 times more Fat, 92.8 times more Saturated Fat, 5.7 times more Omega 3 and 192.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Oil Roasted Pecans have similar amounts of Energy per 100 kcal.
• Both Raw California Red Kidney Beans as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.