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Comparing Nutrients in 14 ounces Roasted PecansVS Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Roasted Pecans
5%
88%
7%
Red Kidney Beans
26%
3%
71%
14 oz ▼

Macro Nutrients

97%2818kcal
Energy
46%1338kcal
2818 kcalvs1338 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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304%295g
Fat
4.34%4.2g
295 gvs4.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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78%25g
Saturated Fat
1.9%0.61g
25 gvs0.61 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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247%3.95g
Omega 3
89%1.42g
3.95 gvs1.42 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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457%77.7g
Omega 6
5.32%0.9g
77.7 gvs0.9 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
187%243g
53.8 gvs243 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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22.2%16g
Sugars
11.5%8.33g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
16 gvs8.33 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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%16g
Sucrose
NA
16 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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98%37.3g
Fiber
159%60.3g
37.3 gvs60.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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67.3%37.7g
Protein
160%89.4g
37.7 gvs89.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

3.1%27.8μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
27.8 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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149%1.8mg
Vitamin B1
201%2.4mg
Thiamine
1.8 mgvs2.4 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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32.7%0.42mg
Vitamin B2
65.6%0.85mg
Riboflavin
0.42 mgvs0.85 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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29%4.63mg
Vitamin B3
52.3%8.37mg
Niacin, nicotinic acid, niacinamide
4.63 mgvs8.37 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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56%2.8mg
Vitamin B5
62%3.1mg
Pantothenic acid
2.8 mgvs3.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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57%0.74mg
Vitamin B6
121%1.58mg
Pyridoxine
0.74 mgvs1.58 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
391%1564μg
Folates and Folic Acid
63.5 μgvs1564 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
20%18mg
Ascorbic acid
2.78 mgvs18 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
5.56%0.83mg
Tocopherols and Tocotrienols
5.16 mgvs0.83 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
18.5%22.2μg
Phytomenadione or phylloquinone
NA μgvs22.2 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

28.6%286mg
Calcium
33%329mg
286 mgvs329 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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515%4.63mg
Copper
308%2.77mg
4.63 mgvs2.77 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.22%8.73μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs8.73 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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139%11mg
Iron
332%26.6mg
11 mgvs26.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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125%524mg
Magnesium
130%548mg
524 mgvs548 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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679%15.6mg
Manganese
192%4.4mg
15.6 mgvs4.4 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
230%1611mg
1163 mgvs1611 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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49.5%1683mg
Potassium
159%5394mg
1683 mgvs5394 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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29%16μg
Selenium
23%12.7μg
16 μgvs12.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.26%3.97mg
Sodium
3.18%47.6mg
3.97 mgvs47.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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183%20mg
Zinc
101%11mg
20 mgvs11 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.12%4.45g
Water
1.26%46.6g
4.45 gvs46.6 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 Red Kidney Beans:
Comparing minerals per 14 ounces for Roasted Pecans vs Red Kidney Beans:
Comparison of macro-nutrients per 14 ounces:



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