Comparing Nutrients in 300 calories Pecans VS Boiled California Red Kidney Beans

Weight per 300 calories

• Pecans: 43.4g
• Boiled California Red Kidney Beans: 242g

Pecans have 5.6 times more energy per 100g than Boiled California Red Kidney Beans. It has very high energy density when compared to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Pecans or Boiled California Red Kidney Beans?

Macros Ratio

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

Macro Nutrients

	Pecans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	32.2% 31.2g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	26.8% 0.43g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	52.7% 8.96g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.63% 6g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	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	0.024% 0.017g	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	% 0.017g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	7.1% 4g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Pecans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.14% 1.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.34% 0.056mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.5% 0.37mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.4% 9.55μg	44.8% 179μg	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	0.53% 0.48mg	3.23% 2.9mg	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	4.05% 0.61mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.27% 1.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.04% 30.4mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.34μg	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	13.7% 1.1mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.5mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	33.5% 0.77mg	2.3mg per day for Men 19-50 years
Molybdenum	15% 6.77μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 120mg	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	5.24% 178mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	3% 1.65μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.041% 1.53g	4.38% 162g	3700g per day for Men 19-50 years

Pecans VS Boiled California Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pecans or Boiled California Red Kidney Beans?

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

• 300 kcal of Boiled California Red Kidney Beans contain 2.7 times more Vitamin B2, 2.6 times more Vitamin B3, 1.4 times more Vitamin B5, 2.8 times more Vitamin B6 and 18.7 times more Vitamin B9 than Pecans nuts.
• Both Pecans and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Pecans have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Pecans nuts as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Pecans have 2.5 times more Manganese than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 5.3 times more Calcium, 1.3 times more Copper, 6.6 times more Iron, 2.2 times more Magnesium, 2.8 times more Phosphorus and 5.7 times more Potassium than Pecans nuts.
• Both Pecans and Boiled California Red Kidney Beans contain similar levels of Zinc per 300 calories.
• 300 calories of Pecans lack sufficient amounts of Calcium and Potassium
• Both Pecans nuts as well as Boiled California Red Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pecans have 143.5 times more Fat, 79.2 times more Saturated Fat, 5.5 times more Omega 3 and 185.1 times more Omega 6 than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 9 times more Carbohydrate, 5.4 times more Fiber and 5.5 times more Protein than Pecans nuts.
• Both Pecans and Boiled California Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Pecans provide inadequate amounts of Carbohydrate
• 300 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6