Comparing Nutrients in 1 pound Pecans VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Pecans	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	108% 3134kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	337% 326g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	87.6% 28g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	280% 4.47g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	550% 94g	2.2% 0.38g	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	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	25% 18g	11.6% 8.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 8.4g	g per day for Men 19-50 years
Fiber	115% 43.5g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Pecans	Canned Red Kidney Beans with Liquids	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.3% 3.9mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	28% 0.36mg	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	26% 104μg	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	4.03% 3.63mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	31.8% 318mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	74% 0.67mg	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	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	887% 20.4mg	57.4% 1.3mg	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	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17.2μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	187% 20.5mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	0.43% 16g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Canned Red Kidney Beans with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Pecans versus 1 lb of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pecans vs Canned Red Kidney Beans with Liquids:

• 1 pound of Pecans has 6.2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.4 times more Vitamin B3, 6.6 times more Vitamin B5, 2.6 times more Vitamin B6 and 70 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• Both Pecans and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B9 and Vitamin K per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Pecans nuts as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Pecans vs Canned Red Kidney Beans with Liquids:

• 1 pound of Pecans has 2.4 times more Calcium, 8.2 times more Copper, 2 times more Iron, 4 times more Magnesium, 15.5 times more Manganese, 2.6 times more Phosphorus, 1.6 times more Potassium, 3.5 times more Selenium and 7.3 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains more Sodium and 22.1 times more Water than Pecans nuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pecans has 8.5 times more Energy, 199.9 times more Fat, 49.4 times more Saturated Fat, 19.3 times more Omega 3, 248.5 times more Omega 6, 2.1 times more Sugars, 2.2 times more Fiber and 1.8 times more Protein than Canned Red Kidney Beans with Liquids.
• Both Pecans and Canned Red Kidney Beans with Liquids offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6