Comparing Nutrients in 14 ounces California Red Kidney Beans VS 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	45% 1310kcal	98% 2838kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	308% 299g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	89.8% 28.7g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	256% 4.1g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	527% 89.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	39.7% 51.6g	130g per day for Men 19-50 years
Sugars	NA	21.7% 15.8g	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	% 15.5g	g per day for Men 19-50 years
Fiber	260% 99g	99% 37.7g	38g per day for Men 19-50 years
Protein	173% 97g	65.2% 36.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	156% 1.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	58.5% 2.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	391% 1564μg	15% 59.5μg	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	20% 18mg	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	NA	67% 10mg	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	77.4% 774mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	529% 4.76mg	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	464% 37mg	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	638% 14.7mg	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	230% 1607mg	149% 1044mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	43.3% 24μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	161% 17.7mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Oil Roasted Pecans:

• Raw California Red Kidney Beans have 2 times more Vitamin B2, 1.7 times more Vitamin B3, 2.1 times more Vitamin B6, 26.3 times more Vitamin B9 and 6.4 times more Vitamin C than Oil Roasted Pecans.
• Both Raw California Red Kidney Beans and Oil Roasted Pecans have similar amounts of Vitamin B1 and Vitamin B5 per 14 oz.
• Both Raw California Red Kidney Beans as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Oil Roasted Pecans:

• Raw California Red Kidney Beans have 2.9 times more Calcium, 3.8 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus and 3.8 times more Potassium than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 3.7 times more Manganese, 1.9 times more Selenium and 1.8 times more Zinc than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Oil Roasted Pecans have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 4.6 times more Carbohydrate, 2.6 times more Fiber and 2.6 times more Protein than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 2.2 times more Energy, 300.9 times more Fat, 201.1 times more Saturated Fat, 12.3 times more Omega 3 and 417.6 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.