Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Pecans	5%	88%	7%

Macro Nutrients

	Boiled Red Kidney Beans	Pecans	Recommended Dietary Allowance
Energy	43.8% 1270kcal	238% 6910kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	742% 720g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	193% 61.8g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	616% 9.86g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	1213% 206g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	107% 139g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	195% 74g	253% 96g	38g per day for Men 19-50 years
Protein	155% 86.7g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	550% 6.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	173% 8.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Pecans	Recommended Dietary Allowance
Calcium	28% 280mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	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	368% 29.4mg	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	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	203% 1420mg	396% 2770mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	121% 4100mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	69% 38μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	412% 45.3mg	11mg per day for Men 19-50 years
Water	18% 669g	0.95% 35.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Pecans per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Red Kidney Beans versus 1 kg of Pecans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Red Kidney Beans has 5.9 times more Vitamin B9 and 2.4 times more Vitamin K than Pecans.
• While 1 kg of Pecans nuts contains 4.1 times more Vitamin B1, 2.2 times more Vitamin B2, 2 times more Vitamin B3, 3.9 times more Vitamin B5, 1.8 times more Vitamin B6 and 46.7 times more Vitamin E than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Boiled Red Kidney Beans as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Red Kidney Beans vs Pecans:

• 1 kg of Pecans nuts contains 2.5 times more Calcium, 5 times more Copper, 2.7 times more Magnesium, 9.4 times more Manganese, 2 times more Phosphorus, 3.2 times more Selenium and 4.2 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Pecans contain similar levels of Iron and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 1.6 times more Carbohydrate than Pecans.
• While 1 kg of Pecans nuts contains 5.4 times more Energy, 143.9 times more Fat, 85.8 times more Saturated Fat, 5.9 times more Omega 3, 192.8 times more Omega 6, 12.4 times more Sugars and 1.3 times more Fiber than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Pecans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6