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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	Red Kidney Beans	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	116% 3370kcal	247% 7150kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	776% 752g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	226% 72.4g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	644% 10.3g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	1327% 226g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	100% 130g	130g per day for Men 19-50 years
Sugars	29% 21g	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	400% 152g	250% 95g	38g per day for Men 19-50 years
Protein	402% 225g	164% 92g	56g per day for Men 19-50 years

Vitamins

	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	507% 6.1mg	394% 4.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	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	14% 2.1mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	83% 830mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	1333% 12mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	309% 24.7mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	580% 4060mg	376% 2630mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	115% 3920mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	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 Red Kidney Beans vs Oil Roasted Pecans:

• Raw Red Kidney Beans have 1.3 times more Vitamin B1, 2 times more Vitamin B2, 1.8 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.
• While Oil Roasted Pecans contain 12 times more Vitamin E than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans and Oil Roasted Pecans have similar amounts of Vitamin B5 per 1 kg.
• Both Raw 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 Red Kidney Beans vs Oil Roasted Pecans:

• Raw Red Kidney Beans have 1.2 times more Calcium, 2.7 times more Iron, 1.5 times more Phosphorus and 3.5 times more Potassium than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.7 times more Copper, 3.3 times more Manganese, 1.9 times more Selenium and 1.6 times more Zinc than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans and Oil Roasted Pecans have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Red Kidney Beans have 4.7 times more Carbohydrate, 1.6 times more Fiber and 2.4 times more Protein than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 2.1 times more Energy, 71 times more Fat, 47 times more Saturated Fat, 2.9 times more Omega 3, 98.9 times more Omega 6 and 1.9 times more Sugars than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.