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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	Red Kidney Beans	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	46% 1338kcal	98% 2838kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	308% 299g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	89.8% 28.7g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	256% 4.1g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	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	187% 243g	39.7% 51.6g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	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	159% 60.3g	99% 37.7g	38g per day for Men 19-50 years
Protein	160% 89.4g	65.2% 36.5g	56g per day for Men 19-50 years

Vitamins

	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	201% 2.4mg	156% 1.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	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	5.56% 0.83mg	67% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	33% 329mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	529% 4.76mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	332% 26.6mg	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	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% 1611mg	149% 1044mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	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	3.18% 47.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	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 Red Kidney Beans vs Oil Roasted Pecans:

• Raw Red Kidney Beans have 1.3 times more Vitamin B1, 2 times more Vitamin B2, 1.8 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.
• While Oil Roasted Pecans contain 12 times more Vitamin E than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans and Oil Roasted Pecans have similar amounts of Vitamin B5 per 14 oz.
• Both Raw 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 Red Kidney Beans vs Oil Roasted Pecans:

• Raw Red Kidney Beans have 1.2 times more Calcium, 2.7 times more Iron, 1.5 times more Phosphorus and 3.5 times more Potassium than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.7 times more Copper, 3.3 times more Manganese, 1.9 times more Selenium and 1.6 times more Zinc than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans and Oil Roasted Pecans have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Red Kidney Beans have 4.7 times more Carbohydrate, 1.6 times more Fiber and 2.4 times more Protein than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 2.1 times more Energy, 71 times more Fat, 47 times more Saturated Fat, 2.9 times more Omega 3, 98.9 times more Omega 6 and 1.9 times more Sugars than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.