Comparing Nutrients in 14 ounces Canned Red Kidney Beans with Liquids VS Oil Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	11% 321kcal	98% 2838kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	308% 299g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	89.8% 28.7g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	256% 4.1g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	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	45.3% 59g	39.7% 51.6g	130g per day for Men 19-50 years
Sugars	10% 7.34g	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	0% 0g	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	% 0g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 15.5g	g per day for Men 19-50 years
Fiber	45% 17g	99% 37.7g	38g per day for Men 19-50 years
Protein	37% 20.7g	65.2% 36.5g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	35% 0.42mg	156% 1.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	58.5% 2.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	23% 91μg	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	3.53% 3.18mg	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	0.53% 0.079mg	67% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	11.5% 115mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	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	62% 4.96mg	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.15mg	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	60% 421mg	149% 1044mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	43.3% 24μg	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	161% 17.7mg	11mg per day for Men 19-50 years
Water	8.36% 309g	0.12% 4.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Oil Roasted Pecans per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Red Kidney Beans with Liquids versus 14 oz of Oil Roasted Pecans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Canned Red Kidney Beans with Liquids have 1.5 times more Vitamin B9 than Oil Roasted Pecans.
• While 14 oz of Oil Roasted Pecans contain 4.5 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B3, 5.7 times more Vitamin B5, 2.3 times more Vitamin B6 and 126.5 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Red Kidney Beans with Liquids vs Oil Roasted Pecans:

• 14 ounces of Canned Red Kidney Beans with Liquids have 256 times more Sodium and 69 times more Water than Oil Roasted Pecans.
• While 14 oz of Oil Roasted Pecans contain 2.3 times more Calcium, 8.2 times more Copper, 2 times more Iron, 4 times more Magnesium, 12.7 times more Manganese, 2.5 times more Phosphorus, 1.5 times more Potassium, 5.5 times more Selenium and 7.2 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oil Roasted Pecans contain 8.8 times more Energy, 209 times more Fat, 57.9 times more Saturated Fat, 20.2 times more Omega 3, 271.7 times more Omega 6, 2.1 times more Sugars, 2.2 times more Fiber and 1.8 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Oil Roasted Pecans offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6