Comparing Nutrients in 1 kilogram Roasted Pecans VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Roasted Pecans	5%	88%	7%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Roasted Pecans	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	245% 7100kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	766% 743g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	196% 63g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	621% 9.94g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1152% 196g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 136g	114% 148g	130g per day for Men 19-50 years
Sugars	56% 40.6g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 40g	% 18.5g	g per day for Men 19-50 years
Fiber	247% 94g	113% 43g	38g per day for Men 19-50 years
Protein	170% 95g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Canned Red Kidney Beans with Liquids	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	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.03mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	61.5% 0.8mg	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	57.5% 230μg	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	8.9% 8mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	72% 720mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	1297% 11.7mg	163% 1.47mg	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	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	314% 1320mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	1710% 39.3mg	127% 2.9mg	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	151% 1060mg	700mg per day for Men 19-50 years
Potassium	125% 4240mg	76.5% 2600mg	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	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	461% 50.7mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	0.3% 11g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pecans VS Canned Red Kidney Beans with Liquids per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Pecans vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Roasted Pecans has 4.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B3, 5.4 times more Vitamin B5, 2.3 times more Vitamin B6 and 65 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.4 times more Vitamin B9 than Dry Roasted Pecans.
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Dry Roasted Pecans as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Pecans vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Roasted Pecans has 2.5 times more Calcium, 7.9 times more Copper, 2.2 times more Iron, 4.4 times more Magnesium, 13.5 times more Manganese, 2.8 times more Phosphorus, 1.6 times more Potassium, 3.6 times more Selenium and 8.2 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 256 times more Sodium and 69.6 times more Water than Dry Roasted Pecans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Pecans has 8.8 times more Energy, 206.3 times more Fat, 50.3 times more Saturated Fat, 19.5 times more Omega 3, 235.9 times more Omega 6, 2.2 times more Sugars, 2.2 times more Fiber and 1.8 times more Protein than Canned Red Kidney Beans with Liquids.
• Both Roasted Pecans and Canned Red Kidney Beans with Liquids offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6