Comparing Nutrients in 1 kilogram Pecans VS Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Pecans	Red Kidney Beans	Recommended Dietary Allowance
Energy	238% 6910kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	742% 720g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	193% 61.8g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	616% 9.86g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	1213% 206g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	471% 613g	130g per day for Men 19-50 years
Sugars	54.8% 39.7g	29% 21g	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	0.55% 0.4g	NA	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 39g	NA	g per day for Men 19-50 years
Fiber	253% 96g	400% 152g	38g per day for Men 19-50 years
Protein	164% 92g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Pecans	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	550% 6.6mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.63mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	305% 3.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	757% 227μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	985% 3940μg	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	12.2% 11mg	50% 45mg	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	93% 14mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Red Kidney Beans	Recommended Dietary Allowance
Calcium	70% 700mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	1333% 12mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	2.5% 100μg	0.55% 22μg	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	316% 25.3mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	1957% 45mg	483% 11mg	2.3mg per day for Men 19-50 years
Molybdenum	347% 156μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	396% 2770mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	121% 4100mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	412% 45.3mg	254% 28mg	11mg per day for Men 19-50 years
Water	0.95% 35.2g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Pecans has 6.7 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.7 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B6, 17.9 times more Vitamin B9, 4.1 times more Vitamin C and 1.6 times more Vitamin K than Pecans nuts.
• Both Pecans and Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Pecans have insufficient amounts of Vitamin C
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Pecans nuts as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Pecans has 1.7 times more Copper, 4.1 times more Manganese and 1.6 times more Zinc than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.6 times more Iron, 1.5 times more Phosphorus and 3.3 times more Potassium than Pecans nuts.
• Both Pecans and Red Kidney Beans contain similar levels of Calcium, Magnesium and Selenium per one kilogram.
• Both Pecans nuts as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pecans has 2.1 times more Energy, 67.9 times more Fat, 40.1 times more Saturated Fat, 2.8 times more Omega 3, 90.5 times more Omega 6 and 1.9 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 4.4 times more Carbohydrate, 1.6 times more Fiber and 2.5 times more Protein than Pecans nuts.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6