Comparing Nutrients in 1 pound Boiled Kidney Beans VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	20% 576kcal	112% 3243kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	352% 341g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	103% 33g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	292% 4.68g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	602% 102g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	45.4% 59g	130g per day for Men 19-50 years
Sugars	2% 1.45g	25% 18g	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	NA	0.25% 0.18g	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	NA	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	76.4% 29g	113% 43g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	67% 3.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	65.2% 0.85mg	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	147% 590μg	17% 68μg	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	6.05% 5.44mg	3.53% 3.18mg	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	0.91% 0.14mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	16% 159mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	605% 5.44mg	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	126% 10mg	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	730% 16.8mg	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	89.4% 626mg	170% 1193mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	52.3% 1778mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	184% 20.3mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.14% 5.13g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 8.7 times more Vitamin B9 and 1.7 times more Vitamin C than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 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 All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled All Types Kidney Beans have 59.2 times more Water than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.9 times more Calcium, 5.6 times more Copper, 2.9 times more Magnesium, 8.6 times more Manganese, 1.9 times more Phosphorus, 5.5 times more Selenium and 4.5 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Oil Roasted Pecans have similar amounts of Iron and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 1.8 times more Carbohydrate than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 5.6 times more Energy, 150.5 times more Fat, 99.2 times more Saturated Fat, 6.1 times more Omega 3, 208.8 times more Omega 6, 12.4 times more Sugars and 1.5 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Oil Roasted Pecans have similar amounts of Protein per 1 lb.
• Both Boiled All Types Kidney Beans as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.