Comparing Nutrients in 500 calories Pecans VS Red Kidney Beans

Weight per 500 calories

• Pecans: 72.4g
• Red Kidney Beans: 148g

Pecans have 2.1 times more energy per 100g than Red Kidney Beans. It has very high energy density when compared to other foods. Raw Red Kidney Beans having high energy density.

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

Macros Ratio

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

Macro Nutrients

	Pecans	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	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	44.6% 0.71g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	88% 15g	2% 0.34g	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	70% 91g	130g per day for Men 19-50 years
Sugars	3.96% 2.87g	4.3% 3.1g	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	59.3% 22.6g	38g per day for Men 19-50 years
Protein	12% 6.64g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Pecans	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	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.24% 0.094mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.28% 0.84mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	45.3% 0.59mg	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	146% 585μg	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	7.4% 6.68mg	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	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.53μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.07% 50.7mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.24μg	0.082% 3.26μg	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	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	21% 87.6mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	71.7% 1.65mg	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	86% 602mg	700mg per day for Men 19-50 years
Potassium	8.73% 297mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	5% 2.75μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.28mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	0.069% 2.55g	0.47% 17.4g	3700g per day for Men 19-50 years

Pecans VS Red Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Red Kidney Beans contain 1.9 times more Vitamin B1, 3.4 times more Vitamin B2, 3.7 times more Vitamin B3, 1.9 times more Vitamin B5, 3.9 times more Vitamin B6 and 36.7 times more Vitamin B9 than Pecans nuts.
• 500 calories of Pecans have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Pecans nuts as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Pecans have 2 times more Manganese than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 2.4 times more Calcium, 5.4 times more Iron, 2.3 times more Magnesium, 3 times more Phosphorus, 6.8 times more Potassium and 1.3 times more Zinc than Pecans nuts.
• Both Pecans and 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 Raw Red Kidney Beans lack sufficient amounts of Fluoride and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pecans have 33.1 times more Fat, 19.6 times more Saturated Fat, 1.3 times more Omega 3 and 44.1 times more Omega 6 than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 9.1 times more Carbohydrate, 3.2 times more Fiber and 5 times more Protein than Pecans nuts.
• Both Pecans and Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Pecans provide inadequate amounts of Carbohydrate
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6