Comparing Nutrients in 1 pound Oil Roasted Pecans VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Oil Roasted Pecans	Canned Kidney Beans	Recommended Dietary Allowance
Energy	112% 3243kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	352% 341g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	103% 33g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	292% 4.68g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	602% 102g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.4% 59g	50.6% 65.8g	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	113% 43g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.34mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	26% 0.34mg	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	17% 68μg	41% 163μg	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	6.05% 5.44mg	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	76.5% 11.5mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	30.4% 304mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	68% 0.61mg	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	140% 11.2mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	730% 16.8mg	33% 0.76mg	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	170% 1193mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	52.3% 1778mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	184% 20.3mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.14% 5.13g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oil Roasted Pecans vs Canned Kidney Beans:

• Oil Roasted Pecans have 4.1 times more Vitamin B1, 2.2 times more Vitamin B2, 2.9 times more Vitamin B3, 5.3 times more Vitamin B5, 2.5 times more Vitamin B6 and 126.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.4 times more Vitamin B9 and 1.7 times more Vitamin C than Oil Roasted Pecans.
• Both Oil Roasted Pecans as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oil Roasted Pecans vs Canned Kidney Beans:

• Oil Roasted Pecans have 2 times more Calcium, 8.9 times more Copper, 2.1 times more Iron, 4.5 times more Magnesium, 22 times more Manganese, 2.9 times more Phosphorus, 1.7 times more Potassium, 6.7 times more Selenium and 9.7 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 296 times more Sodium and 69.1 times more Water than Oil Roasted Pecans.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Pecans have 8.5 times more Energy, 125.4 times more Fat, 51.3 times more Saturated Fat, 12.6 times more Omega 3, 212.8 times more Omega 6, 2.1 times more Sugars, 2.2 times more Fiber and 1.8 times more Protein than Canned All Types Kidney Beans.
• Both Oil Roasted Pecans and Canned All Types Kidney Beans have similar amounts of Carbohydrate per 1 lb.
• Both Oil Roasted Pecans as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.