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Comparing Nutrients in 300 calories Roasted PecansVS Canned Kidney Beans

Weight per 300 calories

Roasted Pecans
42.3g
Canned Kidney Beans
357g

Roasted Pecans have 8.5 times more energy per 100g than Canned Kidney Beans. It has very high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

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

Macros Ratio

Protein Fat Carbs

Roasted Pecans
5%
88%
7%
Canned Kidney Beans
25%
6%
69%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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32.4%31.4g
Fat
2.2%2.14g
31.4 gvs2.14 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.3%2.65g
Saturated Fat
1.57%0.5g
2.65 gvs0.5 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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26.3%0.42g
Omega 3
18.3%0.29g
0.42 gvs0.29 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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48.7%8.27g
Omega 6
2.23%0.38g
8.27 gvs0.38 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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4.4%5.73g
Carbohydrate
40%51.8g
5.73 gvs51.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.37%1.7g
Sugars
9.1%6.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.7 gvs6.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.023%0.017g
Fructose
0%0g
≤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]
0.017 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.017g
Glucose
%0g
0.017 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.7g
Sucrose
%6.6g
1.7 gvs6.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
10.5%3.97g
Fiber
40.4%15.4g
3.97 gvs15.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
7.17%4g
Protein
33.3%18.6g
4 gvs18.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.33%2.96μg
Vitamin A
NA
RAE, retinol activity equivalents
2.96 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16%0.19mg
Vitamin B1
34.5%0.41mg
Thiamine
0.19 mgvs0.41 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.48%0.045mg
Vitamin B2
14%0.18mg
Riboflavin
0.045 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.1%0.49mg
Vitamin B3
9.17%1.47mg
Niacin, nicotinic acid, niacinamide
0.49 mgvs1.47 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.94%0.3mg
Vitamin B5
9.86%0.49mg
Pantothenic acid
0.3 mgvs0.49 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.08%0.079mg
Vitamin B6
20.3%0.26mg
Pyridoxine
0.079 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.7%6.76μg
Vitamin B9
32%129μg
Folates and Folic Acid
6.76 μgvs129 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.33%0.3mg
Vitamin C
4.76%4.3mg
Ascorbic acid
0.3 mgvs4.3 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.66%0.55mg
Vitamin E
0.48%0.071mg
Tocopherols and Tocotrienols
0.55 mgvs0.071 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
12.2%14.6μg
Phytomenadione or phylloquinone
NA μgvs14.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.04%30.4mg
Calcium
12%121mg
30.4 mgvs121 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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54.8%0.49mg
Copper
53.6%0.48mg
0.49 mgvs0.48 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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14.8%1.2mg
Iron
52.2%4.18mg
1.2 mgvs4.18 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13.3%55.8mg
Magnesium
23%96mg
55.8 mgvs96 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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72.3%1.66mg
Manganese
26%0.6mg
1.66 mgvs0.6 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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17.7%124mg
Phosphorus
46%321mg
124 mgvs321 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.27%179mg
Potassium
25%846mg
179 mgvs846 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.07%1.7μg
Selenium
5.84%3.2μg
1.7 μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.028%0.42mg
Sodium
70.5%1057mg
0.42 mgvs1057 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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19.5%2.14mg
Zinc
15%1.64mg
2.14 mgvs1.64 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.013%0.47g
Water
7.53%279g
0.47 gvs279 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Roasted Pecans vs Canned Kidney Beans:
Comparing minerals per 300 calories for Roasted Pecans vs Canned Kidney Beans:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: