Comparing Nutrients in 5 ounces Pecans VS California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Pecans	California Red Kidney Beans	Recommended Dietary Allowance
Energy	33.8% 979kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	27.4% 8.76g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	87.4% 1.4g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	172% 29.2g	0.45% 0.077g	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	65.2% 84.8g	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	93% 35.3g	38g per day for Men 19-50 years
Protein	23.2% 13g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Pecans	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	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.92% 99mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	173% 1.56mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	277% 6.38mg	61.6% 1.4mg	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	82% 574mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	9.8% 5.4μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.42mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.13% 5g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Pecans nuts have 1.2 times more Vitamin B1 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B6, 17.9 times more Vitamin B9 and 4.1 times more Vitamin C than Pecans nuts.
• Both Pecans nuts and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 5 oz.
• Both Pecans nuts as well as Raw 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 California Red Kidney Beans:

• Pecans nuts have 4.5 times more Manganese and 1.8 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.8 times more Calcium, 3.7 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus and 3.6 times more Potassium than Pecans nuts.
• Both Pecans nuts and Raw California Red Kidney Beans have similar amounts of Copper and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Pecans nuts have 2.1 times more Energy, 287.9 times more Fat, 171.7 times more Saturated Fat, 11.7 times more Omega 3 and 382 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.3 times more Carbohydrate, 2.6 times more Fiber and 2.7 times more Protein than Pecans nuts.
• Both Pecans nuts as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.