Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Roasted Pecans	Recommended Dietary Allowance
Energy	8.7% 252kcal	48.6% 1409kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	152% 147g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	123% 1.97g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	229% 39g	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	20.7% 27g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	11% 8.06g	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	% 7.94g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	49% 18.7g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	16.3% 0.21mg	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	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	28.5% 0.37mg	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	64.5% 258μg	7.94% 31.8μg	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	1.54% 1.4mg	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	17% 2.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Roasted Pecans	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	257% 2.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	55% 4.4mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	339% 7.8mg	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	39% 274mg	83% 581mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	91% 10mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.06% 2.22g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 8.1 times more Vitamin B9 and 1.7 times more Vitamin C than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 2.8 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B3, 3.2 times more Vitamin B5, 1.6 times more Vitamin B6 and 43.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled All Types Kidney Beans have 59.8 times more Water than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 2.1 times more Calcium, 5.4 times more Copper, 1.3 times more Iron, 3.1 times more Magnesium, 9.1 times more Manganese, 2.1 times more Phosphorus, 3.6 times more Selenium and 5.1 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dry Roasted Pecans have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 1.7 times more Carbohydrate than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 5.6 times more Energy, 148.5 times more Fat, 86.1 times more Saturated Fat, 5.8 times more Omega 3, 181.3 times more Omega 6, 12.7 times more Sugars and 1.5 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dry Roasted Pecans have similar amounts of Protein per 7 oz.
• Both Boiled All Types Kidney Beans as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.