Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Pecans	5%	88%	7%

Macro Nutrients

	Canned Kidney Beans	Pecans	Recommended Dietary Allowance
Energy	29% 840kcal	238% 6910kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	742% 720g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	193% 61.8g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	616% 9.86g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	1213% 206g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	107% 139g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	54.8% 39.7g	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% 0g	0.55% 0.4g	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	% 0g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 39g	g per day for Men 19-50 years
Fiber	113% 43g	253% 96g	38g per day for Men 19-50 years
Protein	93% 52.2g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Pecans	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	550% 6.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	173% 8.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	757% 227μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	90% 360μg	55% 220μg	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	13.3% 12mg	12.2% 11mg	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	1.33% 0.2mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Pecans	Recommended Dietary Allowance
Calcium	34% 340mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	1333% 12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.5% 100μg	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	146% 11.7mg	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	1957% 45mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	347% 156μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	129% 900mg	396% 2770mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	121% 4100mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	69% 38μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	412% 45.3mg	11mg per day for Men 19-50 years
Water	21% 780g	0.95% 35.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Pecans:

• Canned All Types Kidney Beans have 1.6 times more Vitamin B9 than Pecans nuts.
• While Pecans nuts contain 5.7 times more Vitamin B1, 2.5 times more Vitamin B2, 2.8 times more Vitamin B3, 6.3 times more Vitamin B5, 2.8 times more Vitamin B6 and 70 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Pecans nuts have similar amounts of Vitamin C and Vitamin K per 1 kg.
• Both Canned All Types Kidney Beans as well as Pecans nuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Pecans:

• Canned All Types Kidney Beans have more Sodium and 22.2 times more Water than Pecans nuts.
• While Pecans nuts contain 2.1 times more Calcium, 8.9 times more Copper, 2.2 times more Iron, 4.5 times more Magnesium, 26.8 times more Manganese, 3.1 times more Phosphorus, 1.7 times more Potassium, 4.2 times more Selenium and 9.8 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Pecans nuts contain 8.2 times more Energy, 120 times more Fat, 43.8 times more Saturated Fat, 12 times more Omega 3, 194.6 times more Omega 6, 2.1 times more Sugars, 2.2 times more Fiber and 1.8 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Pecans nuts have similar amounts of Carbohydrate per 1 kg.
• Both Canned All Types Kidney Beans as well as Pecans nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.