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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Pecans with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	98% 2838kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	308% 299g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	89.8% 28.7g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	256% 4.1g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	527% 89.5g	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	39.7% 51.6g	183% 237g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	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	% 15.5g	NA	g per day for Men 19-50 years
Fiber	99% 37.7g	260% 99g	38g per day for Men 19-50 years
Protein	65.2% 36.5g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.88mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.5% 2.93mg	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	15% 59.5μg	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	67% 10mg	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

	Oil Roasted Pecans with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	26.6% 266mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	529% 4.76mg	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	123% 9.8mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	638% 14.7mg	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	149% 1044mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	104% 1560mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Pecans with Salt VS California Red Kidney Beans per 14 oz

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

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

• 14 oz of Raw California Red Kidney Beans contain 2 times more Vitamin B2, 1.7 times more Vitamin B3, 2.1 times more Vitamin B6, 26.3 times more Vitamin B9 and 6.4 times more Vitamin C than Oil Roasted Pecans with Salt.
• Both Oil Roasted Pecans with Salt and California Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B5 per 14 ounces.
• 14 ounces of Oil Roasted Pecans with Salt have insufficient amounts of Vitamin C
• Both Oil Roasted Pecans with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Oil Roasted Pecans with Salt have 3.7 times more Manganese, 1.9 times more Selenium, 35.7 times more Sodium and 1.8 times more Zinc than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 2.9 times more Calcium, 3.8 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus and 3.8 times more Potassium than Oil Roasted Pecans with Salt.
• Both Oil Roasted Pecans with Salt and California Red Kidney Beans contain similar levels of Copper per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Pecans with Salt have 2.2 times more Energy, 300.9 times more Fat, 201.1 times more Saturated Fat, 12.3 times more Omega 3 and 417.6 times more Omega 6 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 4.6 times more Carbohydrate, 2.6 times more Fiber and 2.6 times more Protein than Oil Roasted Pecans with Salt.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6