Comparing Nutrients in 1 pound Roasted Pecans VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Pecans	5%	88%	7%
Navy Beans	26%	4%	70%

Macro Nutrients

	Roasted Pecans	Navy Beans	Recommended Dietary Allowance
Energy	111% 3221kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	347% 337g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	282% 4.5g	153% 2.44g	1.6g per day for Men 19-50 years
Omega 6	522% 89g	8.94% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	212% 276g	130g per day for Men 19-50 years
Sugars	25.4% 18.4g	24.3% 17.6g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	% 18g	% 15g	g per day for Men 19-50 years
Fiber	112% 42.6g	183% 69.4g	38g per day for Men 19-50 years
Protein	77% 43g	181% 101g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Navy 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	293% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.49mg	57.2% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	62% 9.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.8% 3.2mg	67.5% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	149% 1.94mg	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	413% 1651μg	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	NA	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Navy Beans	Recommended Dietary Allowance
Calcium	32.7% 327mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	588% 5.3mg	420% 3.8mg	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	311% 25mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	189% 794mg	420mg per day for Men 19-50 years
Manganese	776% 18mg	280% 6.43mg	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	264% 1846mg	700mg per day for Men 19-50 years
Potassium	56.6% 1923mg	158% 5375mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	1.5% 55g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pecans VS Navy Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Roasted Pecans vs Navy Beans:

• 1 pound of Roasted Pecans has 65 times more Vitamin E than Navy Beans.
• While 1 lb of Raw Navy Beans contains 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B3, 2.3 times more Vitamin B6 and 22.8 times more Vitamin B9 than Dry Roasted Pecans.
• Both Roasted Pecans and Navy Beans provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Navy Beans have insufficient amounts of Vitamin E
• Both Dry Roasted Pecans as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Pecans vs Navy Beans:

• 1 pound of Roasted Pecans has 1.4 times more Copper, 2.8 times more Manganese and 1.4 times more Zinc than Navy Beans.
• While 1 lb of Raw Navy Beans contains 2 times more Calcium, 2 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 2.8 times more Potassium and 2.8 times more Selenium than Dry Roasted Pecans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Pecans has 2.1 times more Energy, 49.5 times more Fat, 37 times more Saturated Fat, 1.8 times more Omega 3 and 58.4 times more Omega 6 than Navy Beans.
• While 1 lb of Raw Navy Beans contains 4.5 times more Carbohydrate, 1.6 times more Fiber and 2.4 times more Protein than Dry Roasted Pecans.
• Both Roasted Pecans and Navy Beans offer comparable quantities of Sugars per one pound.
• 1 pound of Navy Beans provide inadequate amounts of Omega 6