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

Weight per 500 calories

• Oil Roasted Pecans: 70g
• Canned Kidney Beans: 595g

Oil Roasted Pecans have 8.5 times more energy per 100g than Canned Kidney Beans. It has very high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Oil Roasted Pecans	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	54.2% 52.6g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	16% 5.06g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	93% 15.8g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7% 9.1g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	15% 11g	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	0.039% 0.028g	0% 0g	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	% 0.028g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.73g	% 11g	g per day for Men 19-50 years
Fiber	17.5% 6.64g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	11.5% 6.43g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.39% 3.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.9% 0.077mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.24% 0.84mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	34% 0.44mg	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	2.62% 10.5μg	53.6% 214μg	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	0.54% 0.49mg	7.94% 7.14mg	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	11.8% 1.77mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	4.7% 47mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	89.3% 0.8mg	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	21.6% 1.73mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	20% 84.6mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	112% 2.6mg	43.5% 1mg	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	26.3% 184mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	8.06% 274mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	7.63% 4.2μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	0.047% 0.7mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.13mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.021% 0.79g	12.6% 465g	3700g per day for Men 19-50 years

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

• Oil Roasted Pecans have 14.9 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.1 times more Vitamin B1, 3.9 times more Vitamin B2, 2.9 times more Vitamin B3, 1.6 times more Vitamin B5, 3.4 times more Vitamin B6, 20.4 times more Vitamin B9 and 14.6 times more Vitamin C than Oil Roasted Pecans.
• Both Oil Roasted Pecans as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Oil Roasted Pecans have 2.6 times more Manganese than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.3 times more Calcium, 4 times more Iron, 1.9 times more Magnesium, 2.9 times more Phosphorus, 5.1 times more Potassium, 1.3 times more Selenium, 2519.5 times more Sodium and 587.8 times more Water than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Canned All Types Kidney Beans have similar amounts of Copper and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Pecans have 14.7 times more Fat, 6 times more Saturated Fat, 1.5 times more Omega 3 and 25 times more Omega 6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 9.5 times more Carbohydrate, 4 times more Sugars, 3.9 times more Fiber and 4.8 times more Protein than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Oil Roasted Pecans as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.