Comparing Nutrients in 14 ounces Pecans VS Boiled California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Pecans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	95% 2743kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	294% 286g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	76.6% 24.5g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	245% 3.9g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	482% 82g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	68.4% 89g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	NA	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	0.22% 0.16g	NA	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 15.5g	NA	g per day for Men 19-50 years
Fiber	100% 38g	97% 37g	38g per day for Men 19-50 years
Protein	65% 36.4g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Pecans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	218% 2.6mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.63mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.5% 3.43mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	31.8% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	300% 90μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	73.4% 294μg	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	4.85% 4.37mg	5.3% 4.76mg	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	37% 5.56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	27.8% 278mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	529% 4.76mg	127% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.99% 39.7μg	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	126% 10mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	777% 18mg	55% 1.26mg	2.3mg per day for Men 19-50 years
Molybdenum	138% 62μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	157% 1099mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	48% 1627mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	27.4% 15μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	163% 18mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.38% 14g	7.18% 266g	3700g per day for Men 19-50 years

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

• Pecans nuts have 5.1 times more Vitamin B1, 2.1 times more Vitamin B2, 2.2 times more Vitamin B3, 3.9 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.4 times more Vitamin B9 than Pecans nuts.
• Both Pecans nuts and Boiled California Red Kidney Beans have similar amounts of Vitamin C per 14 oz.
• Both Pecans nuts as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Pecans nuts have 4.2 times more Copper, 2.5 times more Magnesium, 14.2 times more Manganese, 2 times more Phosphorus, 3.2 times more Selenium and 5.3 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 19 times more Water than Pecans nuts.
• Both Pecans nuts and Boiled California Red Kidney Beans have similar amounts of Calcium, Iron and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pecans nuts have 5.6 times more Energy, 799.7 times more Fat, 441.4 times more Saturated Fat, 30.8 times more Omega 3 and 1031.4 times more Omega 6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.6 times more Carbohydrate than Pecans nuts.
• Both Pecans nuts and Boiled California Red Kidney Beans have similar amounts of Fiber and Protein per 14 oz.
• Both Pecans nuts as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.