Comparing Nutrients in 500 calories Boiled Red Kidney Beans VS Oil Roasted Pecans

Weight per 500 calories

• Boiled Red Kidney Beans: 394g
• Oil Roasted Pecans: 70g

Oil Roasted Pecans have 5.6 times more energy per unit of mass than Boiled Red Kidney Beans, which is very high in comparison to other foods. Boiled Red Kidney Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	Boiled Red Kidney Beans	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	54.2% 52.6g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	16% 5.06g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	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	69% 89.8g	7% 9.1g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	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	NA	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	NA	% 0.028g	g per day for Men 19-50 years
Sucrose	NA	% 2.73g	g per day for Men 19-50 years
Fiber	76.7% 29g	17.5% 6.64g	38g per day for Men 19-50 years
Protein	61% 34g	11.5% 6.43g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	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	52.5% 0.63mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	5.24% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	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	128% 512μg	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	5.25% 4.72mg	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	0.79% 0.12mg	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	11% 110mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	145% 11.6mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	20% 84.6mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	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	80% 559mg	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	46.7% 1587mg	8.06% 274mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.72μg	7.63% 4.2μg	55μg per day for Men 19-50 years
Sodium	0.52% 7.87mg	0.047% 0.7mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	28.4% 3.13mg	11mg per day for Men 19-50 years
Water	7.12% 264g	0.021% 0.79g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Oil Roasted Pecans Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Red Kidney Beans have 1.9 times more Vitamin B1, 3 times more Vitamin B2, 2.7 times more Vitamin B3, 1.7 times more Vitamin B5, 3.6 times more Vitamin B6 and 48.8 times more Vitamin B9 than Oil Roasted Pecans.
• While 500 kcal of Oil Roasted Pecans contain 15 times more Vitamin E than Boiled Red Kidney Beans.
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• 500 calories of Oil Roasted Pecans have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Boiled Red Kidney Beans 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 Boiled Red Kidney Beans vs Oil Roasted Pecans:

• 500 calories of Boiled Red Kidney Beans have 2.4 times more Calcium, 6.7 times more Iron, 2.1 times more Magnesium, 3 times more Phosphorus, 5.8 times more Potassium and 1.3 times more Zinc than Oil Roasted Pecans.
• While 500 kcal of Oil Roasted Pecans contain 1.4 times more Manganese than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Oil Roasted Pecans contain similar levels of Copper per 500 calories.
• 500 calories of Oil Roasted Pecans lack sufficient amounts of Calcium and Potassium
• Both Boiled Red Kidney Beans as well as Oil Roasted Pecans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Red Kidney Beans have 9.9 times more Carbohydrate, 4.4 times more Fiber and 5.3 times more Protein than Oil Roasted Pecans.
• While 500 kcal of Oil Roasted Pecans contain 26.7 times more Fat, 17.9 times more Saturated Fat and 37.4 times more Omega 6 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Oil Roasted Pecans offer comparable quantities of Energy and Omega 3 per 500 calories.
• 500 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
• 500 calories of Oil Roasted Pecans provide inadequate amounts of Carbohydrate