Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Boiled Kidney Beans	Roasted Pecans	Recommended Dietary Allowance
Energy	17.4% 504kcal	97% 2818kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	304% 295g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	78% 25g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	247% 3.95g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	457% 77.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	41.4% 53.8g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	22.2% 16g	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	0.22% 0.16g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	67% 25.4g	98% 37.3g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	67.3% 37.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	32.7% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	29% 4.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	57% 0.74mg	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	129% 516μg	16% 63.5μg	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	5.3% 4.76mg	3.1% 2.78mg	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	0.79% 0.12mg	34.4% 5.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Roasted Pecans	Recommended Dietary Allowance
Calcium	14% 139mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	515% 4.63mg	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	110% 8.8mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	125% 524mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	679% 15.6mg	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	78.2% 548mg	166% 1163mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	49.5% 1683mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	183% 20mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.12% 4.45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Roasted Pecans:

• Boiled All Types Kidney Beans have 8.1 times more Vitamin B9 and 1.7 times more Vitamin C than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 2.8 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B3, 3.2 times more Vitamin B5, 1.6 times more Vitamin B6 and 43.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Roasted Pecans:

• Boiled All Types Kidney Beans have 59.8 times more Water than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 2.1 times more Calcium, 5.4 times more Copper, 1.3 times more Iron, 3.1 times more Magnesium, 9.1 times more Manganese, 2.1 times more Phosphorus, 3.6 times more Selenium and 5.1 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dry Roasted Pecans have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 1.7 times more Carbohydrate than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 5.6 times more Energy, 148.5 times more Fat, 86.1 times more Saturated Fat, 5.8 times more Omega 3, 181.3 times more Omega 6, 12.7 times more Sugars and 1.5 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dry Roasted Pecans have similar amounts of Protein per 14 oz.
• Both Boiled All Types Kidney Beans as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.