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

Macros Ratio

	Protein	Fat	Carbs
Roasted Pecans	5%	88%	7%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Roasted Pecans	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	245% 7100kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	766% 743g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	196% 63g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	621% 9.94g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	1152% 196g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 136g	449% 583g	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	452% 253g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Royal 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	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	185% 2.4mg	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	141% 7.03mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	305% 3.96mg	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	983% 3930μg	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

	Roasted Pecans	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	72% 720mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	1297% 11.7mg	1111% 10mg	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	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	314% 1320mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	1710% 39.3mg	482% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	125% 4240mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	461% 50.7mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	0.3% 11g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pecans VS Royal Red Kidney Beans per 1 kg

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

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

• 1 kg of Raw Royal Red Kidney Beans contains 2.2 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.
• Both Roasted Pecans and Royal Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Roasted Pecans have insufficient amounts of Vitamin C
• Both Dry Roasted Pecans as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Roasted Pecans has 3.5 times more Manganese, 1.3 times more Selenium and 1.9 times more Zinc than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.8 times more Calcium, 3.1 times more Iron, 1.4 times more Phosphorus and 3.2 times more Potassium than Dry Roasted Pecans.
• Both Roasted Pecans and Royal Red Kidney Beans contain similar levels of Copper and Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Pecans has 2.2 times more Energy, 165 times more Fat, 96.7 times more Saturated Fat, 6.5 times more Omega 3 and 201.8 times more Omega 6 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 4.3 times more Carbohydrate, 2.6 times more Fiber and 2.7 times more Protein than Dry Roasted Pecans.
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6