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

Macros Ratio

	Protein	Fat	Carbs
Roasted Pecans	5%	88%	7%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Roasted Pecans	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	97% 2818kcal	45% 1306kcal	2900kcal per day for Men 19-50 years
Fat	304% 295g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	78% 25g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	247% 3.95g	37.7% 0.6g	1.6g per day for Men 19-50 years
Omega 6	457% 77.7g	2.26% 0.38g	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	178% 232g	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	180% 101g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Royal 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	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.42mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.63mg	52.2% 8.36mg	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% 1.57mg	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	390% 1560μg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	28.6% 286mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	515% 4.63mg	441% 3.97mg	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	432% 34.5mg	8mg per day for Men 19-50 years
Magnesium	125% 524mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	679% 15.6mg	191% 4.4mg	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% 1611mg	700mg per day for Men 19-50 years
Potassium	49.5% 1683mg	157% 5342mg	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	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	183% 20mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	1.28% 47.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pecans VS Royal Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Pecans versus 14 oz of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Raw Royal Red Kidney Beans contain 2.2 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 Roasted Pecans and Royal Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B5 per 14 ounces.
• 14 ounces of Roasted Pecans have insufficient amounts of Vitamin C
• Both Dry Roasted Pecans as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Roasted Pecans have 3.5 times more Manganese, 1.3 times more Selenium and 1.9 times more Zinc than Royal Red Kidney Beans.
• While 14 oz of Raw Royal Red Kidney Beans contain 1.8 times more Calcium, 3.1 times more Iron, 1.4 times more Phosphorus and 3.2 times more Potassium than Dry Roasted Pecans.
• Both Roasted Pecans and Royal Red Kidney Beans contain similar levels of Copper and Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Pecans have 2.2 times more Energy, 165 times more Fat, 96.7 times more Saturated Fat, 6.5 times more Omega 3 and 201.8 times more Omega 6 than Royal Red Kidney Beans.
• While 14 oz of Raw Royal Red Kidney Beans contain 4.3 times more Carbohydrate, 2.6 times more Fiber and 2.7 times more Protein than Dry Roasted Pecans.
• 14 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6