Comparing Nutrients in 1 pound Pecans VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Pecans	Red Kidney Beans	Recommended Dietary Allowance
Energy	108% 3134kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	337% 326g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	87.6% 28g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	280% 4.47g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	550% 94g	6.1% 1.03g	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	214% 278g	130g per day for Men 19-50 years
Sugars	25% 18g	13% 9.53g	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	181% 69g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Pecans	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	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	60% 9.57mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Red Kidney Beans	Recommended Dietary Allowance
Calcium	31.8% 318mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	1.13% 45.4μg	0.25% 9.98μg	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	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	887% 20.4mg	219% 5.04mg	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	263% 1842mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	181% 6164mg	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	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	187% 20.5mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	0.43% 16g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Red Kidney Beans per 1 lb

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

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

• 1 pound of Pecans has 6.7 times more Vitamin E than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.7 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B6, 17.9 times more Vitamin B9, 4.1 times more Vitamin C and 1.6 times more Vitamin K than Pecans nuts.
• Both Pecans and Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• 1 pound of Pecans have insufficient amounts of Vitamin C
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Pecans nuts as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Pecans has 1.7 times more Copper, 4.1 times more Manganese and 1.6 times more Zinc than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 2.6 times more Iron, 1.5 times more Phosphorus and 3.3 times more Potassium than Pecans nuts.
• Both Pecans and Red Kidney Beans contain similar levels of Calcium, Magnesium and Selenium per one pound.
• Both Pecans nuts as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pecans has 2.1 times more Energy, 67.9 times more Fat, 40.1 times more Saturated Fat, 2.8 times more Omega 3, 90.5 times more Omega 6 and 1.9 times more Sugars than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 4.4 times more Carbohydrate, 1.6 times more Fiber and 2.5 times more Protein than Pecans nuts.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6