Comparing Nutrients in 300 calories Boiled Kidney Beans VS Roasted Pecans

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Roasted Pecans: 42.3g

Dry Roasted Pecans have 5.6 times more energy per unit of mass than Boiled All Types Kidney Beans, which is very high in comparison to other foods. Boiled Kidney Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Boiled Kidney Beans	Roasted Pecans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	32.4% 31.4g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	8.3% 2.65g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	48.7% 8.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	4.4% 5.73g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	2.37% 1.7g	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	NA	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	NA	% 0.017g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	39.8% 15g	10.5% 3.97g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	7.17% 4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 2.96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	3.48% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	3.1% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	5.94% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	6.08% 0.079mg	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	76.8% 307μg	1.7% 6.76μg	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	3.15% 2.83mg	0.33% 0.3mg	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	0.47% 0.071mg	3.66% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Roasted Pecans	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	3.04% 30.4mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	54.8% 0.49mg	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	65.6% 5.24mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	13.3% 55.8mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	72.3% 1.66mg	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	46.6% 326mg	17.7% 124mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	5.27% 179mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	3.07% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	0.028% 0.42mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	4.27% 158g	0.013% 0.47g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 2 times more Vitamin B1, 3 times more Vitamin B2, 2.8 times more Vitamin B3, 1.7 times more Vitamin B5, 3.6 times more Vitamin B6, 45.4 times more Vitamin B9 and 9.6 times more Vitamin C than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 7.8 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled All Types Kidney Beans have 2.7 times more Calcium, 4.4 times more Iron, 1.8 times more Magnesium, 2.6 times more Phosphorus, 5.3 times more Potassium, 1.5 times more Selenium and 334.1 times more Water than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.6 times more Manganese than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dry Roasted Pecans have similar amounts of Copper and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled All Types Kidney Beans have 9.4 times more Carbohydrate, 3.8 times more Fiber and 5.1 times more Protein than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 26.6 times more Fat, 15.4 times more Saturated Fat and 32.4 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dry Roasted Pecans have similar amounts of Energy and Omega 3 per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.