Comparing Nutrients in 5 ounces California Red Kidney Beans VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	16% 468kcal	35% 1013kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	188% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	14% 18.4g	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	93% 35.3g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	20.4% 0.27mg	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	140% 558μg	5.3% 21.3μg	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	7.1% 6.38mg	1.1% 0.99mg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	27.6% 276mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	189% 1.7mg	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	166% 13.3mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	228% 5.24mg	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	82% 574mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	15.5% 8.5μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	57.6% 6.34mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.043% 1.6g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 2 times more Vitamin B2, 1.7 times more Vitamin B3, 2.1 times more Vitamin B6, 26.3 times more Vitamin B9 and 6.4 times more Vitamin C than Oil Roasted Pecans.
• Both Raw California Red Kidney Beans and Oil Roasted Pecans have similar amounts of Vitamin B1 and Vitamin B5 per 5 oz.
• Both Raw California Red Kidney Beans as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Raw California Red Kidney Beans have 2.9 times more Calcium, 3.8 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus and 3.8 times more Potassium than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 3.7 times more Manganese, 1.9 times more Selenium and 1.8 times more Zinc than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Oil Roasted Pecans have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 4.6 times more Carbohydrate, 2.6 times more Fiber and 2.6 times more Protein than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 2.2 times more Energy, 300.9 times more Fat, 201.1 times more Saturated Fat, 12.3 times more Omega 3 and 417.6 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.