Comparing Nutrients in 300 calories Canned Kidney Beans VS Oil Roasted Pecans

Weight per 300 calories

• Canned Kidney Beans: 357g
• Oil Roasted Pecans: 42g

Oil Roasted Pecans have 8.5 times more energy per unit of mass than Canned All Types Kidney Beans, which is very high in comparison to other foods. Canned Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Oil Roasted Pecans?

Macros Ratio

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

Macro Nutrients

	Canned Kidney Beans	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	32.5% 31.6g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	55.7% 9.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	4.2% 5.46g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	2.3% 1.67g	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% 0g	0.023% 0.017g	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	% 0g	% 0.017g	g per day for Men 19-50 years
Sucrose	% 6.6g	% 1.64g	g per day for Men 19-50 years
Fiber	40.4% 15.4g	10.5% 4g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	NA	0.23% 2.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	3.55% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	3.15% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	6.04% 0.078mg	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	32% 129μg	1.57% 6.3μg	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	4.76% 4.3mg	0.33% 0.29mg	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	0.48% 0.071mg	7.08% 1.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	12% 121mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	56% 0.5mg	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	52.2% 4.18mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	12% 50.8mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	67.5% 1.55mg	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	46% 321mg	15.8% 110mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	4.84% 164mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	4.58% 2.5μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	0.028% 0.42mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	17% 1.88mg	11mg per day for Men 19-50 years
Water	7.53% 279g	0.013% 0.47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Oil Roasted Pecans:

• Canned All Types Kidney Beans have 2.1 times more Vitamin B1, 3.9 times more Vitamin B2, 2.9 times more Vitamin B3, 1.6 times more Vitamin B5, 3.4 times more Vitamin B6, 20.4 times more Vitamin B9 and 14.6 times more Vitamin C than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 14.9 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Oil Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Oil Roasted Pecans:

• Canned All Types Kidney Beans have 4.3 times more Calcium, 4 times more Iron, 1.9 times more Magnesium, 2.9 times more Phosphorus, 5.1 times more Potassium, 1.3 times more Selenium, 2519.5 times more Sodium and 587.8 times more Water than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 2.6 times more Manganese than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Oil Roasted Pecans have similar amounts of Copper and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned All Types Kidney Beans have 9.5 times more Carbohydrate, 4 times more Sugars, 3.9 times more Fiber and 4.8 times more Protein than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 14.7 times more Fat, 6 times more Saturated Fat, 1.5 times more Omega 3 and 25 times more Omega 6 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Oil Roasted Pecans have similar amounts of Energy per 300 kcal.
• Both Canned All Types Kidney Beans as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.