Comparing Nutrients in 5 ounces Red Kidney Beans VS Pecans

Macros Ratio

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

Macro Nutrients

	Red Kidney Beans	Pecans	Recommended Dietary Allowance
Energy	16.5% 478kcal	33.8% 979kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	27.4% 8.76g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	87.4% 1.4g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	67% 87g	15% 19.6g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	56.7% 21.5g	36% 13.6g	38g per day for Men 19-50 years
Protein	57% 32g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	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	72% 0.86mg	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	2% 0.3mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Pecans	Recommended Dietary Allowance
Calcium	11.8% 118mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	189% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	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	82.2% 575mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	9.8% 5.4μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	58.4% 6.42mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.13% 5g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Pecans per 5 oz

Compare the macro and micronutrient content in 5 oz of 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 Red Kidney Beans vs Pecans:

• 5 ounces of Red Kidney Beans have 1.7 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B6, 17.9 times more Vitamin B9, 4.1 times more Vitamin C and 1.6 times more Vitamin K than Pecans.
• While 5 oz of Pecans nuts contain 6.7 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pecans provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 5 ounces of Pecans have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Red Kidney Beans have 2.6 times more Iron, 1.5 times more Phosphorus and 3.3 times more Potassium than Pecans.
• While 5 oz of Pecans nuts contain 1.7 times more Copper, 4.1 times more Manganese and 1.6 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pecans contain similar levels of Calcium, Magnesium and Selenium per five ounces.
• Both Raw Red Kidney Beans as well as Pecans nuts lack sufficient amounts of Fluoride in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 4.4 times more Carbohydrate, 1.6 times more Fiber and 2.5 times more Protein than Pecans.
• While 5 oz of Pecans nuts contain 2.1 times more Energy, 67.9 times more Fat, 40.1 times more Saturated Fat, 2.8 times more Omega 3, 90.5 times more Omega 6 and 1.9 times more Sugars than Raw Red Kidney Beans.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6