Comparing Nutrients in 500 calories Canned Red Kidney Beans with Liquids VS Oil Roasted Pecans

Weight per 500 calories

• Canned Red Kidney Beans with Liquids: 617g
• Oil Roasted Pecans: 70g

Oil Roasted Pecans have 8.8 times more energy per unit of mass than Canned Red Kidney Beans Solids and Liquids, which is very high in comparison to other foods. Canned Red Kidney Beans with Liquids having average energy density.

Discover which food has more nutrients per 500 calories - Canned Red Kidney Beans with Liquids or Oil Roasted Pecans?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	54.2% 52.6g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	16% 5.06g	32g per day for Men 19-50 years
Omega 3	19.7% 0.31g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	93% 15.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.4% 92g	7% 9.1g	130g per day for Men 19-50 years
Sugars	15.8% 11.4g	3.83% 2.78g	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% 0g	0.039% 0.028g	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	% 0g	% 0.028g	g per day for Men 19-50 years
Sucrose	% 11.4g	% 2.73g	g per day for Men 19-50 years
Fiber	70% 26.5g	17.5% 6.64g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	11.5% 6.43g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.39% 3.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.5% 0.65mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	5.24% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	10% 0.13mg	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	35.5% 142μg	2.62% 10.5μg	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	5.5% 4.94mg	0.54% 0.49mg	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	0.82% 0.12mg	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	18% 179mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	93% 0.84mg	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	96% 7.7mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	20% 84.6mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	112% 2.6mg	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	93% 654mg	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	8.06% 274mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.8μg	7.63% 4.2μg	55μg per day for Men 19-50 years
Sodium	105% 1580mg	0.047% 0.7mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.83mg	28.4% 3.13mg	11mg per day for Men 19-50 years
Water	13% 481g	0.021% 0.79g	3700g per day for Men 19-50 years

Canned Red Kidney Beans With Liquids VS Oil Roasted Pecans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Red Kidney Beans with Liquids or Oil Roasted Pecans?

Lets compare vitamin content per 500 calories of Canned Red Kidney Beans with Liquids vs Oil Roasted Pecans:

• 500 calories of Canned Red Kidney Beans with Liquids have 2 times more Vitamin B1, 5.4 times more Vitamin B2, 3.6 times more Vitamin B3, 1.6 times more Vitamin B5, 3.8 times more Vitamin B6 and 13.5 times more Vitamin B9 than Oil Roasted Pecans.
• While 500 kcal of Oil Roasted Pecans contain 14.3 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• 500 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• 500 calories of Oil Roasted Pecans have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Canned Red Kidney Beans Solids and Liquids as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Red Kidney Beans with Liquids vs Oil Roasted Pecans:

• 500 calories of Canned Red Kidney Beans with Liquids have 3.8 times more Calcium, 4.5 times more Iron, 2.2 times more Magnesium, 3.6 times more Phosphorus, 5.9 times more Potassium, 1.6 times more Selenium, 2259.8 times more Sodium, 1.2 times more Zinc and 609 times more Water than Oil Roasted Pecans.
• While 500 kcal of Oil Roasted Pecans contain 1.4 times more Manganese than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Oil Roasted Pecans contain similar levels of Copper per 500 calories.
• 500 calories of Oil Roasted Pecans lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Red Kidney Beans with Liquids have 10.1 times more Carbohydrate, 4.1 times more Sugars, 4 times more Fiber and 5 times more Protein than Oil Roasted Pecans.
• While 500 kcal of Oil Roasted Pecans contain 23.7 times more Fat, 6.6 times more Saturated Fat, 2.3 times more Omega 3 and 30.8 times more Omega 6 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Oil Roasted Pecans offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6
• 500 calories of Oil Roasted Pecans provide inadequate amounts of Carbohydrate