Comparing Nutrients in 5 ounces Roasted Pecans VS Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Roasted Pecans	Red Kidney Beans	Recommended Dietary Allowance
Energy	34.7% 1006kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	28% 8.9g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	88% 1.4g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	163% 27.8g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.8% 19.2g	67% 87g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	4.1% 2.98g	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	% 5.67g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	24% 13.5g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	43.3% 0.56mg	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	5.67% 22.7μg	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	1.1% 0.99mg	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	12.3% 1.84mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.2% 102mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	184% 1.65mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	49.6% 3.97mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	44.5% 187mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	242% 5.57mg	68.5% 1.57mg	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	59.3% 415mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	17.7% 601mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	65.3% 7.2mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Dry Roasted Pecans have 6.2 times more Vitamin E than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.4 times more Vitamin B1, 2 times more Vitamin B2, 1.8 times more Vitamin B3, 2.1 times more Vitamin B6, 24.6 times more Vitamin B9 and 6.4 times more Vitamin C than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Raw Red Kidney Beans have similar amounts of Vitamin B5 per 5 oz.
• Both Dry Roasted Pecans as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Dry Roasted Pecans have 1.7 times more Copper, 3.5 times more Manganese, 1.3 times more Selenium and 1.8 times more Zinc than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.4 times more Iron, 1.4 times more Phosphorus and 3.2 times more Potassium than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Raw Red Kidney Beans have similar amounts of Calcium and Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Pecans have 2.1 times more Energy, 70.1 times more Fat, 40.8 times more Saturated Fat, 2.8 times more Omega 3, 85.9 times more Omega 6 and 1.9 times more Sugars than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 4.5 times more Carbohydrate, 1.6 times more Fiber and 2.4 times more Protein than Dry Roasted Pecans.
• Both Dry Roasted Pecans as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.