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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Pecans with Salt	Red Kidney Beans	Recommended Dietary Allowance
Energy	35% 1013kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	91% 1.46g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	188% 32g	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% 18.4g	67% 87g	130g per day for Men 19-50 years
Sugars	7.76% 5.63g	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	% 5.53g	NA	g per day for Men 19-50 years
Fiber	35.4% 13.5g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	23.3% 13g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans with Salt	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	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	5.3% 21.3μg	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	24% 3.6mg	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

	Oil Roasted Pecans with Salt	Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.5% 95mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	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	43.8% 3.5mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	228% 5.24mg	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	53.3% 373mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.5μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	37% 557mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	57.6% 6.34mg	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

Nutrient Comparison: Oil Roasted Pecans with Salt VS Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Pecans with Salt versus 5 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Oil Roasted Pecans with Salt have 12 times more Vitamin E than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.3 times more Vitamin B1, 2 times more Vitamin B2, 1.8 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 with Salt.
• Both Oil Roasted Pecans with Salt and Red Kidney Beans provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Oil Roasted Pecans with Salt have insufficient amounts of Vitamin C
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Oil Roasted Pecans with Salt as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Oil Roasted Pecans with Salt have 1.7 times more Copper, 3.3 times more Manganese, 1.9 times more Selenium, 32.8 times more Sodium and 1.6 times more Zinc than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 2.7 times more Iron, 1.5 times more Phosphorus and 3.5 times more Potassium than Oil Roasted Pecans with Salt.
• Both Oil Roasted Pecans with Salt and Red Kidney Beans contain similar levels of Calcium and Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Pecans with Salt have 2.1 times more Energy, 71 times more Fat, 47 times more Saturated Fat, 2.9 times more Omega 3, 98.9 times more Omega 6 and 1.9 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 4.7 times more Carbohydrate, 1.6 times more Fiber and 2.4 times more Protein than Oil Roasted Pecans with Salt.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6