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

Macros Ratio

	Protein	Fat	Carbs
Roasted Pecans	5%	88%	7%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Roasted Pecans	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	111% 3221kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	347% 337g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	282% 4.5g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	522% 89g	2.6% 0.44g	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	204% 265g	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	205% 115g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Royal 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	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.49mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.8% 3.2mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	138% 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	446% 1783μg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	32.7% 327mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	588% 5.3mg	504% 4.54mg	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	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	776% 18mg	219% 5.03mg	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	263% 1842mg	700mg per day for Men 19-50 years
Potassium	56.6% 1923mg	180% 6105mg	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	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	110% 12mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pecans VS Royal Red Kidney Beans per 1 lb

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

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

• 1 lb of Raw Royal Red Kidney Beans contains 2.2 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 Roasted Pecans and Royal Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• 1 pound of Roasted Pecans have insufficient amounts of Vitamin C
• Both Dry Roasted Pecans as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Roasted Pecans has 3.5 times more Manganese, 1.3 times more Selenium and 1.9 times more Zinc than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 1.8 times more Calcium, 3.1 times more Iron, 1.4 times more Phosphorus and 3.2 times more Potassium than Dry Roasted Pecans.
• Both Roasted Pecans and Royal Red Kidney Beans contain similar levels of Copper and Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Pecans has 2.2 times more Energy, 165 times more Fat, 96.7 times more Saturated Fat, 6.5 times more Omega 3 and 201.8 times more Omega 6 than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 4.3 times more Carbohydrate, 2.6 times more Fiber and 2.7 times more Protein than Dry Roasted Pecans.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6