Comparing Nutrients in 1 pound Roasted Pecans VS California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Roasted Pecans	California Red Kidney Beans	Recommended Dietary Allowance
Energy	111% 3221kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	347% 337g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	282% 4.5g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	522% 89g	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	47.3% 61.5g	209% 271g	130g per day for Men 19-50 years
Sugars	25.4% 18.4g	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	% 18g	NA	g per day for Men 19-50 years
Fiber	112% 42.6g	297% 113g	38g per day for Men 19-50 years
Protein	77% 43g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	170% 2.04mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.49mg	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	63.8% 3.2mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	139% 1.8mg	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	18% 72.6μg	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	3.53% 3.18mg	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	39.3% 5.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	32.7% 327mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	588% 5.3mg	554% 5mg	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	159% 12.7mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	776% 18mg	197% 4.54mg	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	190% 1329mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	56.6% 1923mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	1.44% 53.3g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 2 times more Vitamin B2, 1.8 times more Vitamin B3, 2.1 times more Vitamin B6, 24.6 times more Vitamin B9 and 6.4 times more Vitamin C than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Raw California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B5 per 1 lb.
• Both Dry Roasted Pecans 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 Roasted Pecans vs California Red Kidney Beans:

• Dry Roasted Pecans have 3.9 times more Manganese, 1.3 times more Selenium and 2 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.7 times more Calcium, 3.3 times more Iron, 1.4 times more Phosphorus and 3.5 times more Potassium than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Raw California Red Kidney Beans have similar amounts of Copper and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Pecans have 2.2 times more Energy, 297.1 times more Fat, 174.5 times more Saturated Fat, 11.8 times more Omega 3 and 362.6 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.4 times more Carbohydrate, 2.6 times more Fiber and 2.6 times more Protein than Dry Roasted Pecans.
• Both Dry Roasted Pecans as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.