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

Macros Ratio

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

Macro Nutrients

	Dry Roasted Pecans with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	245% 7100kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	766% 743g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	196% 63g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	621% 9.94g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	1152% 196g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 136g	460% 598g	130g per day for Men 19-50 years
Sugars	56% 40.6g	NA	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	% 40g	NA	g per day for Men 19-50 years
Fiber	247% 94g	655% 249g	38g per day for Men 19-50 years
Protein	170% 95g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Pecans with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	375% 4.5mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.03mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	305% 3.97mg	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	40% 160μg	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	7.78% 7mg	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	86.7% 13mg	NA	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

	Dry Roasted Pecans with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	72% 720mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	1297% 11.7mg	1222% 11mg	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	350% 28mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	314% 1320mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	1710% 39.3mg	435% 10mg	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	419% 2930mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	125% 4240mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	255% 3830mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	461% 50.7mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	0.3% 11g	3.18% 118g	3700g per day for Men 19-50 years

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

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

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

• 1 kg of Raw California Red Kidney Beans contains 2 times more Vitamin B2, 1.8 times more Vitamin B3, 2.1 times more Vitamin B6, 24.6 times more Vitamin B9 and 6.4 times more Vitamin C than Dry Roasted Pecans with Salt.
• Both Dry Roasted Pecans with Salt and California Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Dry Roasted Pecans with Salt have insufficient amounts of Vitamin C
• Both Dry Roasted Pecans with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Dry Roasted Pecans with Salt has 3.9 times more Manganese, 1.3 times more Selenium, 34.8 times more Sodium and 2 times more Zinc than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 2.7 times more Calcium, 3.3 times more Iron, 1.4 times more Phosphorus and 3.5 times more Potassium than Dry Roasted Pecans with Salt.
• Both Dry Roasted Pecans with Salt and California Red Kidney Beans contain similar levels of Copper and Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Roasted Pecans with Salt has 2.2 times more Energy, 297.1 times more Fat, 174.5 times more Saturated Fat, 11.8 times more Omega 3 and 362.6 times more Omega 6 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 4.4 times more Carbohydrate, 2.6 times more Fiber and 2.6 times more Protein than Dry Roasted Pecans with Salt.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6