Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	114% 3300kcal	247% 7150kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	776% 752g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	226% 72.4g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	644% 10.3g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	1327% 226g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	100% 130g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 39g	g per day for Men 19-50 years
Fiber	655% 249g	250% 95g	38g per day for Men 19-50 years
Protein	435% 244g	164% 92g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	394% 4.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	147% 7.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	37.5% 150μg	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	50% 45mg	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	NA	169% 25.3mg	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

	California Red Kidney Beans	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	195% 1950mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	1333% 12mg	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	1169% 94mg	309% 24.7mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	1609% 37mg	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	579% 4050mg	376% 2630mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	115% 3920mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	406% 44.7mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.31% 11.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Oil Roasted Pecans:

• Raw California Red Kidney Beans have 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.
• Both Raw California Red Kidney Beans and Oil Roasted Pecans have similar amounts of Vitamin B1 and Vitamin B5 per 1 kg.
• Both Raw California Red Kidney Beans as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Oil Roasted Pecans:

• Raw California Red Kidney Beans have 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.
• While Oil Roasted Pecans contain 3.7 times more Manganese, 1.9 times more Selenium and 1.8 times more Zinc than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Oil Roasted Pecans have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 4.6 times more Carbohydrate, 2.6 times more Fiber and 2.6 times more Protein than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 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 Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.