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

Weight per 300 calories

• Roasted Pecans: 42.3g
• California Red Kidney Beans: 91g

Roasted Pecans have 2.2 times more energy per 100g than California Red Kidney Beans. It has very high energy density when compared to other foods. Raw California Red Kidney Beans having high energy density.

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

Macros Ratio

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

Macro Nutrients

	Roasted Pecans	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	32.4% 31.4g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	8.3% 2.65g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	48.7% 8.27g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.4% 5.73g	42% 54.4g	130g per day for Men 19-50 years
Sugars	2.37% 1.7g	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	0.023% 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	10.5% 3.97g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	7.17% 4g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.33% 2.96μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.48% 0.045mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.49mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.94% 0.3mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	27.8% 0.36mg	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	1.7% 6.76μg	89.5% 358μg	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	0.33% 0.3mg	4.55% 4.1mg	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	3.66% 0.55mg	NA	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

	Roasted Pecans	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.04% 30.4mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	54.8% 0.49mg	111% 1mg	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	14.8% 1.2mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.8mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	39.5% 0.91mg	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	17.7% 124mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	5.27% 179mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	3.07% 1.7μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.028% 0.42mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.013% 0.47g	0.29% 10.7g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 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, 53 times more Vitamin B9 and 13.8 times more Vitamin C than Dry Roasted Pecans.
• Both Dry Roasted Pecans as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Dry Roasted Pecans have 1.8 times more Manganese than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.8 times more Calcium, 2 times more Copper, 7.2 times more Iron, 2.6 times more Magnesium, 3 times more Phosphorus, 7.6 times more Potassium and 1.7 times more Selenium than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Raw California Red Kidney Beans have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Pecans have 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.
• While Raw California Red Kidney Beans contain 9.5 times more Carbohydrate, 5.7 times more Fiber and 5.5 times more Protein than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Raw California Red Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Pecans as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.