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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Pecans	California Red Kidney Beans	Recommended Dietary Allowance
Energy	112% 3243kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	352% 341g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	103% 33g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	292% 4.68g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	602% 102g	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	45.4% 59g	209% 271g	130g per day for Men 19-50 years
Sugars	25% 18g	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	% 17.7g	NA	g per day for Men 19-50 years
Fiber	113% 43g	297% 113g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.34mg	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	17% 68μg	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	76.5% 11.5mg	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

	Oil Roasted Pecans	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	30.4% 304mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	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	140% 11.2mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	730% 16.8mg	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	170% 1193mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	52.3% 1778mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	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	184% 20.3mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.14% 5.13g	1.44% 53.3g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 2 times more Vitamin B2, 1.7 times more Vitamin B3, 2.1 times more Vitamin B6, 26.3 times more Vitamin B9 and 6.4 times more Vitamin C than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Raw California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B5 per 1 lb.
• Both Oil 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 Oil Roasted Pecans vs California Red Kidney Beans:

• Oil Roasted Pecans have 3.7 times more Manganese, 1.9 times more Selenium and 1.8 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.9 times more Calcium, 3.8 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus and 3.8 times more Potassium than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Raw California Red Kidney Beans have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Pecans have 2.2 times more Energy, 300.9 times more Fat, 201.1 times more Saturated Fat, 12.3 times more Omega 3 and 417.6 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.6 times more Carbohydrate, 2.6 times more Fiber and 2.6 times more Protein than Oil Roasted Pecans.
• Both Oil Roasted Pecans as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.