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

Macros Ratio

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

Macro Nutrients

	Roasted Pecans	California Red Kidney Beans	Recommended Dietary Allowance
Energy	97% 2818kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	304% 295g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	78% 25g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	247% 3.95g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	457% 77.7g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 53.8g	183% 237g	130g per day for Men 19-50 years
Sugars	22.2% 16g	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	% 16g	NA	g per day for Men 19-50 years
Fiber	98% 37.3g	260% 99g	38g per day for Men 19-50 years
Protein	67.3% 37.7g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	149% 1.8mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.42mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.63mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	121% 1.58mg	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	16% 63.5μg	391% 1564μg	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	3.1% 2.78mg	20% 18mg	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	34.4% 5.16mg	NA	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

	Roasted Pecans	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	28.6% 286mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	515% 4.63mg	485% 4.37mg	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	139% 11mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	125% 524mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	679% 15.6mg	173% 3.97mg	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	166% 1163mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	49.5% 1683mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	183% 20mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 2 times more Vitamin B2, 1.8 times more Vitamin B3, 2.1 times more Vitamin B6, 24.6 times more Vitamin B9 and 6.4 times more Vitamin C than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Raw California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B5 per 14 oz.
• Both Dry Roasted Pecans as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Dry Roasted Pecans have 3.9 times more Manganese, 1.3 times more Selenium and 2 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.7 times more Calcium, 3.3 times more Iron, 1.4 times more Phosphorus and 3.5 times more Potassium than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Raw California Red Kidney Beans have similar amounts of Copper and Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Pecans have 2.2 times more Energy, 297.1 times more Fat, 174.5 times more Saturated Fat, 11.8 times more Omega 3 and 362.6 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.4 times more Carbohydrate, 2.6 times more Fiber and 2.6 times more Protein than Dry Roasted Pecans.
• Both Dry Roasted Pecans as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.