Comparing Nutrients in 300 calories California Red Kidney Beans VS Dry Roasted Pecans with Salt

Weight per 300 calories

• California Red Kidney Beans: 91g
• Dry Roasted Pecans with Salt: 42.3g

Dry Roasted Pecans with Salt have 2.2 times more energy per unit of mass than Raw California Red Kidney Beans, which is very high in comparison to other foods. California Red Kidney Beans having high energy density.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Dry Roasted Pecans with Salt?

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	32.4% 31.4g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	8.3% 2.65g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	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	42% 54.4g	4.4% 5.73g	130g per day for Men 19-50 years
Sugars	NA	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	59.6% 22.6g	10.5% 3.97g	38g per day for Men 19-50 years
Protein	39.6% 22g	7.17% 4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dry Roasted Pecans with Salt	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	40% 0.48mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	3.48% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	3.1% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	5.94% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	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	89.5% 358μg	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	4.55% 4.1mg	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	NA	3.66% 0.55mg	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

	California Red Kidney Beans	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Calcium	17.7% 177mg	3.04% 30.4mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	106% 8.5mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	13.3% 55.8mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	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	52.6% 368mg	17.7% 124mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	5.27% 179mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	3.07% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	10.8% 162mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.013% 0.47g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Dry Roasted Pecans With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Dry Roasted Pecans with Salt?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Dry Roasted Pecans with Salt:

• 300 calories of California Red Kidney Beans have 2.5 times more Vitamin B1, 4.4 times more Vitamin B2, 3.8 times more Vitamin B3, 2.4 times more Vitamin B5, 4.6 times more Vitamin B6 and 53 times more Vitamin B9 than Dry Roasted Pecans with Salt.
• 300 calories of Dry Roasted Pecans with Salt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw California Red Kidney Beans as well as Dry Roasted Pecans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Dry Roasted Pecans with Salt:

• 300 calories of California Red Kidney Beans have 5.8 times more Calcium, 2 times more Copper, 7.2 times more Iron, 2.6 times more Magnesium, 3 times more Phosphorus and 7.6 times more Potassium than Dry Roasted Pecans with Salt.
• While 300 kcal of Dry Roasted Pecans with Salt contain 1.8 times more Manganese and 16.2 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dry Roasted Pecans with Salt contain similar levels of Zinc per 300 calories.
• 300 calories of Dry Roasted Pecans with Salt lack sufficient amounts of Calcium and Potassium
• Both Raw California Red Kidney Beans as well as Dry Roasted Pecans with Salt lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 9.5 times more Carbohydrate, 5.7 times more Fiber and 5.5 times more Protein than Dry Roasted Pecans with Salt.
• While 300 kcal of Dry Roasted Pecans with Salt contain 138.1 times more Fat, 81.1 times more Saturated Fat, 5.5 times more Omega 3 and 168.5 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dry Roasted Pecans with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Dry Roasted Pecans with Salt provide inadequate amounts of Carbohydrate