Comparing Nutrients in 1 kilogram Roasted Pecans VS Boiled Kidney Beans

Macros Ratio

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

Macro Nutrients

	Roasted Pecans	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	245% 7100kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	766% 743g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	196% 63g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	621% 9.94g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1152% 196g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 136g	175% 228g	130g per day for Men 19-50 years
Sugars	56% 40.6g	4.4% 3.2g	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	168% 64g	38g per day for Men 19-50 years
Protein	170% 95g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Boiled 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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.03mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	92% 1.2mg	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	325% 1300μg	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	13.3% 12mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	72% 720mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	1297% 11.7mg	240% 2.16mg	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	278% 22mg	8mg per day for Men 19-50 years
Magnesium	314% 1320mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	1710% 39.3mg	187% 4.3mg	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	197% 1380mg	700mg per day for Men 19-50 years
Potassium	125% 4240mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	461% 50.7mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.3% 11g	18% 669g	3700g per day for Men 19-50 years

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

• Dry Roasted Pecans have 2.8 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B3, 3.2 times more Vitamin B5, 1.6 times more Vitamin B6 and 43.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 8.1 times more Vitamin B9 and 1.7 times more Vitamin C than Dry Roasted Pecans.
• Both Dry Roasted Pecans as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Dry Roasted Pecans have 2.1 times more Calcium, 5.4 times more Copper, 1.3 times more Iron, 3.1 times more Magnesium, 9.1 times more Manganese, 2.1 times more Phosphorus, 3.6 times more Selenium and 5.1 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 59.8 times more Water than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Boiled All Types Kidney Beans have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Pecans have 5.6 times more Energy, 148.5 times more Fat, 86.1 times more Saturated Fat, 5.8 times more Omega 3, 181.3 times more Omega 6, 12.7 times more Sugars and 1.5 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Carbohydrate than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Boiled All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Dry Roasted Pecans as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.