Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Pecans	5%	88%	7%

Macro Nutrients

	Boiled Kidney Beans	Pecans	Recommended Dietary Allowance
Energy	8.7% 252kcal	47.3% 1371kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	147% 143g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	38.3% 12.3g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	122% 1.96g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	241% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	21% 27.5g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	11% 7.88g	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	0.11% 0.079g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 7.74g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	50% 19g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	150% 45μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	64.5% 258μg	11% 43.7μg	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	2.65% 2.4mg	2.43% 2.2mg	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	0.4% 0.06mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Pecans	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	265% 2.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	55% 4.4mg	62.8% 5.02mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	388% 8.93mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	68.8% 31μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	39% 274mg	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	24% 814mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	81.7% 9mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Pecans:

• Boiled All Types Kidney Beans have 5.9 times more Vitamin B9 and 2.4 times more Vitamin K than Pecans nuts.
• While Pecans nuts contain 4.1 times more Vitamin B1, 2.2 times more Vitamin B2, 2 times more Vitamin B3, 3.9 times more Vitamin B5, 1.8 times more Vitamin B6 and 46.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Pecans nuts have similar amounts of Vitamin C per 7 oz.
• Both Boiled All Types Kidney Beans as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Pecans:

• Boiled All Types Kidney Beans have 19 times more Water than Pecans nuts.
• While Pecans nuts contain 2 times more Calcium, 5.6 times more Copper, 2.9 times more Magnesium, 10.5 times more Manganese, 2 times more Phosphorus, 3.5 times more Selenium and 4.5 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Pecans nuts have similar amounts of Iron and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 1.6 times more Carbohydrate than Pecans nuts.
• While Pecans nuts contain 5.4 times more Energy, 143.9 times more Fat, 84.7 times more Saturated Fat, 5.8 times more Omega 3, 191 times more Omega 6, 12.4 times more Sugars and 1.5 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Pecans nuts have similar amounts of Protein per 7 oz.
• Both Boiled All Types Kidney Beans as well as Pecans nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.