Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Dry Roasted Pecans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Dry Roasted Pecans with Salt	5%	88%	7%

Macro Nutrients

	Canned Kidney Beans	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Energy	29% 840kcal	245% 7100kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	766% 743g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	196% 63g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	621% 9.94g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	1152% 196g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	104% 136g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	56% 40.6g	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	% 40g	g per day for Men 19-50 years
Fiber	113% 43g	247% 94g	38g per day for Men 19-50 years
Protein	93% 52.2g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Vitamin A	NA	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	375% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	82.3% 1.07mg	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	141% 7.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	144% 1.87mg	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	90% 360μg	40% 160μg	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	7.78% 7mg	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	86.7% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Calcium	34% 340mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	1297% 11.7mg	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	146% 11.7mg	350% 28mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	314% 1320mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	1710% 39.3mg	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	129% 900mg	419% 2930mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	125% 4240mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	255% 3830mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	461% 50.7mg	11mg per day for Men 19-50 years
Water	21% 780g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Dry Roasted Pecans with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Dry Roasted Pecans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Dry Roasted Pecans with Salt:

• 1 kilogram of Canned Kidney Beans has 2.3 times more Vitamin B9 than Dry Roasted Pecans with Salt.
• While 1 kg of Dry Roasted Pecans with Salt contains 3.9 times more Vitamin B1, 2.1 times more Vitamin B2, 2.8 times more Vitamin B3, 5.1 times more Vitamin B5, 2.5 times more Vitamin B6 and 65 times more Vitamin E than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Canned All Types Kidney Beans as well as Dry Roasted Pecans with Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Dry Roasted Pecans with Salt:

• 1 kilogram of Canned Kidney Beans has 69.7 times more Water than Dry Roasted Pecans with Salt.
• While 1 kg of Dry Roasted Pecans with Salt contains 2.1 times more Calcium, 8.6 times more Copper, 2.4 times more Iron, 4.9 times more Magnesium, 23.4 times more Manganese, 3.3 times more Phosphorus, 1.8 times more Potassium, 4.4 times more Selenium, 1.3 times more Sodium and 11 times more Zinc than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Roasted Pecans with Salt contains 8.5 times more Energy, 123.8 times more Fat, 44.6 times more Saturated Fat, 12.1 times more Omega 3, 184.7 times more Omega 6, 2.2 times more Sugars, 2.2 times more Fiber and 1.8 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Dry Roasted Pecans with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Kidney Beans provide inadequate amounts of Omega 6