Comparing Nutrients in 1 pound Navy Beans VS Oil Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	Navy Beans	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	52.7% 1529kcal	112% 3243kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	352% 341g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	103% 33g	32g per day for Men 19-50 years
Omega 3	153% 2.44g	292% 4.68g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.5g	602% 102g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	45.4% 59g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	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	0% 0g	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	% 0.95g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 15g	% 17.7g	g per day for Men 19-50 years
Fiber	183% 69.4g	113% 43g	38g per day for Men 19-50 years
Protein	181% 101g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Navy 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	293% 3.5mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.2% 0.74mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.92mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.5% 3.37mg	67% 3.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	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	413% 1651μg	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	NA	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	0.6% 0.091mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	66.7% 667mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	420% 3.8mg	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	311% 25mg	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	189% 794mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	280% 6.43mg	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	264% 1846mg	170% 1193mg	700mg per day for Men 19-50 years
Potassium	158% 5375mg	52.3% 1778mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	151% 16.6mg	184% 20.3mg	11mg per day for Men 19-50 years
Water	1.5% 55g	0.14% 5.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Navy Beans VS Oil Roasted Pecans per 1 lb

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

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

• 1 pound of Navy Beans has 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3, 2.3 times more Vitamin B6 and 24.3 times more Vitamin B9 than Oil Roasted Pecans.
• While 1 lb of Oil Roasted Pecans contains 126.5 times more Vitamin E than Raw Navy Beans.
• Both Navy Beans and Oil Roasted Pecans provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Navy Beans have insufficient amounts of Vitamin E
• Both Raw Navy Beans as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Navy Beans has 2.2 times more Calcium, 2.2 times more Iron, 1.4 times more Magnesium, 1.5 times more Phosphorus, 3 times more Potassium and 1.8 times more Selenium than Oil Roasted Pecans.
• While 1 lb of Oil Roasted Pecans contains 1.4 times more Copper and 2.6 times more Manganese than Raw Navy Beans.
• Both Navy Beans and Oil Roasted Pecans contain similar levels of Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navy Beans has 4.7 times more Carbohydrate, 1.6 times more Fiber and 2.4 times more Protein than Oil Roasted Pecans.
• While 1 lb of Oil Roasted Pecans contains 2.1 times more Energy, 50.2 times more Fat, 42.6 times more Saturated Fat, 1.9 times more Omega 3 and 67.3 times more Omega 6 than Raw Navy Beans.
• Both Navy Beans and Oil Roasted Pecans offer comparable quantities of Sugars per one pound.
• 1 pound of Navy Beans provide inadequate amounts of Omega 6