Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Pecans	5%	88%	7%

Macro Nutrients

	Boiled California Red Kidney Beans	Pecans	Recommended Dietary Allowance
Energy	6.06% 176kcal	33.8% 979kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	27.4% 8.76g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	87.4% 1.4g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	172% 29.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	15% 19.6g	130g per day for Men 19-50 years
Sugars	NA	7.76% 5.63g	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	0.078% 0.057g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 5.53g	g per day for Men 19-50 years
Fiber	34.7% 13g	36% 13.6g	38g per day for Men 19-50 years
Protein	23% 13g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	107% 32μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.2% 105μg	7.8% 31μg	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	1.9% 1.7mg	1.73% 1.56mg	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	NA	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Pecans	Recommended Dietary Allowance
Calcium	9.36% 94mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	189% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.35% 14μg	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	53% 4.22mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	277% 6.38mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	49% 22μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.7% 194mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	9.8% 5.4μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	58.4% 6.42mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.13% 5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Pecans per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Pecans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Pecans:

• 5 ounces of Boiled California Red Kidney Beans have 3.4 times more Vitamin B9 than Pecans.
• While 5 oz of Pecans nuts contain 5.1 times more Vitamin B1, 2.1 times more Vitamin B2, 2.2 times more Vitamin B3, 3.9 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Pecans:

• 5 oz of Pecans nuts contain 4.2 times more Copper, 2.5 times more Magnesium, 14.2 times more Manganese, 2 times more Phosphorus, 3.2 times more Selenium and 5.3 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Pecans contain similar levels of Calcium, Iron and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 1.6 times more Carbohydrate than Pecans.
• While 5 oz of Pecans nuts contain 5.6 times more Energy, 799.7 times more Fat, 441.4 times more Saturated Fat, 30.8 times more Omega 3 and 1031.4 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Pecans offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6