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Comparing Nutrients in 14 ounces Roasted PecansVS Canned Kidney Beans

Macros Ratio

Protein Fat Carbs

Roasted Pecans
5%
88%
7%
Canned Kidney Beans
25%
6%
69%
14 oz ▼

Macro Nutrients

97%2818kcal
Energy
11.5%333kcal
2818 kcalvs333 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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304%295g
Fat
2.46%2.4g
295 gvs2.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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78%25g
Saturated Fat
1.75%0.56g
25 gvs0.56 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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247%3.95g
Omega 3
20.3%0.33g
3.95 gvs0.33 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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457%77.7g
Omega 6
2.47%0.42g
77.7 gvs0.42 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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41.4%53.8g
Carbohydrate
44.3%57.5g
53.8 gvs57.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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22.2%16g
Sugars
10%7.34g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
16 gvs7.34 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.22%0.16g
Fructose
0%0g
≤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]
0.16 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.16g
Glucose
%0g
0.16 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%16g
Sucrose
%7.34g
16 gvs7.34 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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98%37.3g
Fiber
45%17g
37.3 gvs17 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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67.3%37.7g
Protein
37%20.7g
37.7 gvs20.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

3.1%27.8μg
Vitamin A
NA
RAE, retinol activity equivalents
27.8 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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149%1.8mg
Vitamin B1
38.4%0.46mg
Thiamine
1.8 mgvs0.46 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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32.7%0.42mg
Vitamin B2
15.6%0.2mg
Riboflavin
0.42 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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29%4.63mg
Vitamin B3
10%1.63mg
Niacin, nicotinic acid, niacinamide
4.63 mgvs1.63 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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56%2.8mg
Vitamin B5
11%0.55mg
Pantothenic acid
2.8 mgvs0.55 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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57%0.74mg
Vitamin B6
22.6%0.29mg
Pyridoxine
0.74 mgvs0.29 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16%63.5μg
Vitamin B9
35.7%143μg
Folates and Folic Acid
63.5 μgvs143 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3.1%2.78mg
Vitamin C
5.3%4.76mg
Ascorbic acid
2.78 mgvs4.76 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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34.4%5.16mg
Vitamin E
0.53%0.079mg
Tocopherols and Tocotrienols
5.16 mgvs0.079 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
13.6%16.3μg
Phytomenadione or phylloquinone
NA μgvs16.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

28.6%286mg
Calcium
13.5%135mg
286 mgvs135 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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515%4.63mg
Copper
59.5%0.54mg
4.63 mgvs0.54 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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139%11mg
Iron
58%4.64mg
11 mgvs4.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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125%524mg
Magnesium
25.5%107mg
524 mgvs107 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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679%15.6mg
Manganese
29%0.67mg
15.6 mgvs0.67 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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166%1163mg
Phosphorus
51%357mg
1163 mgvs357 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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49.5%1683mg
Potassium
27.7%941mg
1683 mgvs941 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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29%16μg
Selenium
6.5%3.57μg
16 μgvs3.57 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.26%3.97mg
Sodium
78.3%1175mg
3.97 mgvs1175 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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183%20mg
Zinc
16.6%1.83mg
20 mgvs1.83 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.12%4.45g
Water
8.37%310g
4.45 gvs310 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Roasted Pecans vs Canned Kidney Beans:
Comparing minerals per 14 ounces for Roasted Pecans vs Canned Kidney Beans:
Comparison of macro-nutrients per 14 ounces:



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