Comparing Nutrients in 500 calories Pecans VS Boiled Red Kidney Beans

Weight per 500 calories

• Pecans: 72.4g
• Boiled Red Kidney Beans: 394g

Pecans have 5.4 times more energy per 100g than Boiled Red Kidney Beans. It has very high energy density when compared to other foods. Boiled Red Kidney Beans having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Pecans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	53.7% 52g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	44.6% 0.71g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	88% 15g	2.48% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.7% 10g	69% 89.8g	130g per day for Men 19-50 years
Sugars	3.96% 2.87g	1.74% 1.26g	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	0.04% 0.029g	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	% 0.029g	NA	g per day for Men 19-50 years
Sucrose	% 2.82g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	76.7% 29g	38g per day for Men 19-50 years
Protein	12% 6.64g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Pecans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.24% 2.17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.8% 0.48mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.24% 0.094mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.28% 0.84mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54.8% 16.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.98% 16μg	128% 512μg	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	0.88% 0.8mg	5.25% 4.72mg	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	6.75% 1mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.53μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.07% 50.7mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	106% 0.95mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.24μg	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	23% 1.83mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	21% 87.6mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	81.7% 1.88mg	2.3mg per day for Men 19-50 years
Molybdenum	25% 11.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.6% 200mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	8.73% 297mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	5% 2.75μg	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.52% 7.87mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.28mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.069% 2.55g	7.12% 264g	3700g per day for Men 19-50 years

Pecans VS Boiled Red Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 kcal of Boiled Red Kidney Beans contain 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 2.7 times more Vitamin B3, 1.4 times more Vitamin B5, 3.1 times more Vitamin B6, 32.2 times more Vitamin B9 and 13.1 times more Vitamin K than Pecans nuts.
• 500 calories of Pecans have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin K
• Both Pecans nuts as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

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

• 500 calories of Pecans have 1.7 times more Manganese than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 2.2 times more Calcium, 6.3 times more Iron, 2 times more Magnesium, 2.8 times more Phosphorus, 5.3 times more Potassium and 1.3 times more Zinc than Pecans nuts.
• Both Pecans and Boiled Red Kidney Beans contain similar levels of Copper per 500 calories.
• 500 calories of Pecans lack sufficient amounts of Calcium and Potassium
• Both Pecans nuts as well as Boiled Red Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pecans have 26.5 times more Fat, 15.8 times more Saturated Fat and 35.4 times more Omega 6 than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 9 times more Carbohydrate, 4.2 times more Fiber and 5.1 times more Protein than Pecans nuts.
• Both Pecans and Boiled Red Kidney Beans offer comparable quantities of Energy and Omega 3 per 500 calories.
• 500 calories of Pecans provide inadequate amounts of Carbohydrate
• 500 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6