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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Pecans nuts have 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.
• While Boiled California Red Kidney Beans contain 3.4 times more Vitamin B9 than Pecans nuts.
• Both Pecans nuts and Boiled California Red Kidney Beans have similar amounts of Vitamin C per 5 oz.
• Both Pecans nuts as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Pecans nuts have 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.
• While Boiled California Red Kidney Beans contain 19 times more Water than Pecans nuts.
• Both Pecans nuts and Boiled California Red Kidney Beans have similar amounts of Calcium, Iron and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Pecans nuts have 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.
• While Boiled California Red Kidney Beans contain 1.6 times more Carbohydrate than Pecans nuts.
• Both Pecans nuts and Boiled California Red Kidney Beans have similar amounts of Fiber and Protein per 5 oz.
• Both Pecans nuts as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.