Comparing Nutrients in 1 pound Pecans VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pecans	California Red Kidney Beans	Recommended Dietary Allowance
Energy	108% 3134kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	337% 326g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	87.6% 28g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	280% 4.47g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	550% 94g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	209% 271g	130g per day for Men 19-50 years
Sugars	25% 18g	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	0.25% 0.18g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	115% 43.5g	297% 113g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Pecans	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	249% 3mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.3% 3.9mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	139% 1.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	343% 103μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	447% 1787μg	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	5.54% 5mg	22.7% 20.4mg	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	42.3% 6.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	31.8% 318mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	554% 5mg	0.9mg per day for Men 19-50 years
Fluoride	1.13% 45.4μg	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	143% 11.5mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	887% 20.4mg	197% 4.54mg	2.3mg per day for Men 19-50 years
Molybdenum	157% 70.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	179% 1256mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17.2μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	187% 20.5mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.43% 16g	1.44% 53.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pecans vs California Red Kidney Beans:

• Pecans nuts have 1.2 times more Vitamin B1 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B6, 17.9 times more Vitamin B9 and 4.1 times more Vitamin C than Pecans nuts.
• Both Pecans nuts and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 1 lb.
• Both Pecans nuts as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pecans vs California Red Kidney Beans:

• Pecans nuts have 4.5 times more Manganese and 1.8 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.8 times more Calcium, 3.7 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus and 3.6 times more Potassium than Pecans nuts.
• Both Pecans nuts and Raw California Red Kidney Beans have similar amounts of Copper and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pecans nuts have 2.1 times more Energy, 287.9 times more Fat, 171.7 times more Saturated Fat, 11.7 times more Omega 3 and 382 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.3 times more Carbohydrate, 2.6 times more Fiber and 2.7 times more Protein than Pecans nuts.
• Both Pecans nuts as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.