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

Weight per 500 calories

• Red Kidney Beans: 148g
• Oil Roasted Pecans: 70g

Oil Roasted Pecans have 2.1 times more energy per unit of mass than Raw Red Kidney Beans, which is very high in comparison to other foods. Red Kidney Beans having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	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	1.62% 1.57g	54.2% 52.6g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	16% 5.06g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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% 91g	7% 9.1g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	59.3% 22.6g	17.5% 6.64g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	11.5% 6.43g	56g per day for Men 19-50 years

Vitamins

	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	75% 0.9mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	5.24% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	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	146% 585μg	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	7.4% 6.68mg	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	2.08% 0.31mg	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	12.3% 123mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	93% 0.84mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	124% 9.93mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	20% 84.6mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	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	86% 602mg	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	8.06% 274mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	7.63% 4.2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.047% 0.7mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	28.4% 3.13mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	0.021% 0.79g	3700g per day for Men 19-50 years

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

• Raw Red Kidney Beans have 2.7 times more Vitamin B1, 4.1 times more Vitamin B2, 3.7 times more Vitamin B3, 2.2 times more Vitamin B5, 4.5 times more Vitamin B6, 55.7 times more Vitamin B9 and 13.6 times more Vitamin C than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 5.7 times more Vitamin E than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Red Kidney Beans have 2.6 times more Calcium, 1.2 times more Copper, 5.7 times more Iron, 2.4 times more Magnesium, 3.3 times more Phosphorus, 7.4 times more Potassium and 1.3 times more Zinc than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.6 times more Manganese than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans and Oil Roasted Pecans have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Red Kidney Beans have 10 times more Carbohydrate, 3.4 times more Fiber and 5.2 times more Protein than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 33.5 times more Fat, 22.2 times more Saturated Fat, 1.4 times more Omega 3 and 46.6 times more Omega 6 than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans and Oil Roasted Pecans have similar amounts of Energy per 500 kcal.
• Both Raw Red Kidney Beans as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.