Comparing Nutrients in 1 kilogram Oil Roasted Pecans VS Boiled Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Oil Roasted Pecans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	247% 7150kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	776% 752g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	226% 72.4g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	644% 10.3g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	1327% 226g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	175% 228g	130g per day for Men 19-50 years
Sugars	54.8% 39.7g	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	% 39g	NA	g per day for Men 19-50 years
Fiber	250% 95g	195% 74g	38g per day for Men 19-50 years
Protein	164% 92g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	394% 4.73mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.37mg	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	37.5% 150μg	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	169% 25.3mg	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

	Oil Roasted Pecans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	67% 670mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	1333% 12mg	269% 2.42mg	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	309% 24.7mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	1609% 37mg	207% 4.77mg	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	376% 2630mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	115% 3920mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	406% 44.7mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Oil Roasted Pecans has 3 times more Vitamin B1, 1.9 times more Vitamin B2, 2.1 times more Vitamin B3, 3.4 times more Vitamin B5, 1.6 times more Vitamin B6 and 84.3 times more Vitamin E than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 8.7 times more Vitamin B9 than Oil Roasted Pecans.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Oil Roasted Pecans as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Oil Roasted Pecans has 2.4 times more Calcium, 5 times more Copper, 2.7 times more Magnesium, 7.8 times more Manganese, 1.9 times more Phosphorus, 5 times more Selenium and 4.2 times more Zinc than Boiled Red Kidney Beans.
• Both Oil Roasted Pecans and Boiled Red Kidney Beans contain similar levels of Iron and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Pecans has 5.6 times more Energy, 150.5 times more Fat, 100.5 times more Saturated Fat, 6.1 times more Omega 3, 210.8 times more Omega 6, 12.4 times more Sugars and 1.3 times more Fiber than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.8 times more Carbohydrate than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Boiled Red Kidney Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6