Comparing Nutrients in 14 ounces Roasted Pecans VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Pecans	5%	88%	7%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Roasted Pecans	Boiled Navy Beans	Recommended Dietary Allowance
Energy	97% 2818kcal	19% 556kcal	2900kcal per day for Men 19-50 years
Fat	304% 295g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	78% 25g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	247% 3.95g	44% 0.7g	1.6g per day for Men 19-50 years
Omega 6	457% 77.7g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41.4% 53.8g	79.5% 103g	130g per day for Men 19-50 years
Sugars	22.2% 16g	2.03% 1.47g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 16g	% 1.47g	g per day for Men 19-50 years
Fiber	98% 37.3g	110% 41.7g	38g per day for Men 19-50 years
Protein	67.3% 37.7g	58.3% 32.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Boiled Navy 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	78.4% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.42mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.63mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	42% 0.55mg	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	139% 556μg	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	3.97% 3.57mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	28.6% 286mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	515% 4.63mg	93% 0.83mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	117% 9.37mg	8mg per day for Men 19-50 years
Magnesium	125% 524mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	679% 15.6mg	91% 2.1mg	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	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	49.5% 1683mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	183% 20mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	6.84% 253g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pecans VS Boiled Navy Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Roasted Pecans vs Boiled Navy Beans:

• 14 ounces of Roasted Pecans have 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin B3, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 130 times more Vitamin E than Boiled Navy Beans.
• While 14 oz of Boiled Navy Beans contain 8.8 times more Vitamin B9 than Dry Roasted Pecans.
• 14 ounces of Boiled Navy Beans have insufficient amounts of Vitamin E
• Both Dry Roasted Pecans as well as Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Pecans vs Boiled Navy Beans:

• 14 ounces of Roasted Pecans have 5.6 times more Copper, 2.5 times more Magnesium, 7.5 times more Manganese, 2 times more Phosphorus, 1.4 times more Selenium and 4.9 times more Zinc than Boiled Navy Beans.
• Both Roasted Pecans and Boiled Navy Beans contain similar levels of Calcium, Iron and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Pecans have 5.1 times more Energy, 119.8 times more Fat, 64.1 times more Saturated Fat, 5.6 times more Omega 3, 144 times more Omega 6 and 11 times more Sugars than Boiled Navy Beans.
• While 14 oz of Boiled Navy Beans contain 1.9 times more Carbohydrate than Dry Roasted Pecans.
• Both Roasted Pecans and Boiled Navy Beans offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Boiled Navy Beans provide inadequate amounts of Omega 6