Comparing Nutrients in 14 ounces Oil Roasted Pecans VS Canned Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
Canned Navy Beans	26%	3%	71%

Macro Nutrients

	Oil Roasted Pecans	Canned Navy Beans	Recommended Dietary Allowance
Energy	98% 2838kcal	15.5% 448kcal	2900kcal per day for Men 19-50 years
Fat	308% 299g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	89.8% 28.7g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	256% 4.1g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	527% 89.5g	2.36% 0.4g	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	62.4% 81g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	1.53% 1.1g	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	53.3% 20.2g	38g per day for Men 19-50 years
Protein	65.2% 36.5g	53.4% 30g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Canned Navy 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	46.6% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.5% 2.93mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	31.4% 0.41mg	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	61.5% 246μg	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	3.1% 2.78mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.6% 11.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans	Canned Navy Beans	Recommended Dietary Allowance
Calcium	26.6% 266mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	529% 4.76mg	92% 0.83mg	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	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	638% 14.7mg	64.7% 1.5mg	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	76% 532mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	89% 1334mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	7.56% 280g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Pecans VS Canned Navy Beans per 14 oz

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

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

• 14 ounces of Oil Roasted Pecans have 3.4 times more Vitamin B1, 2 times more Vitamin B2, 2.5 times more Vitamin B3, 4.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 3.2 times more Vitamin E than Canned Navy Beans.
• While 14 oz of Canned Navy Beans contain 4.1 times more Vitamin B9 than Oil Roasted Pecans.
• Both Oil Roasted Pecans as well as Canned Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Oil Roasted Pecans have 1.4 times more Calcium, 5.8 times more Copper, 1.3 times more Iron, 2.6 times more Magnesium, 9.9 times more Manganese, 2 times more Phosphorus, 1.4 times more Potassium and 5.8 times more Zinc than Canned Navy Beans.
• While 14 oz of Canned Navy Beans contain 336 times more Sodium than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Canned Navy Beans contain similar levels of Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Pecans have 6.3 times more Energy, 175 times more Fat, 64.6 times more Saturated Fat, 12.1 times more Omega 3, 223.3 times more Omega 6, 14.2 times more Sugars, 1.9 times more Fiber and 1.2 times more Protein than Canned Navy Beans.
• While 14 oz of Canned Navy Beans contain 1.6 times more Carbohydrate than Oil Roasted Pecans.
• 14 ounces of Canned Navy Beans provide inadequate amounts of Omega 6