Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Pecans

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Pecans	Recommended Dietary Allowance
Energy	8.5% 246kcal	47.3% 1371kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	147% 143g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	38.3% 12.3g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	122% 1.96g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	241% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	21% 27.5g	130g per day for Men 19-50 years
Sugars	NA	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	48.6% 18.5g	50% 19g	38g per day for Men 19-50 years
Protein	32.4% 18g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	21.3% 0.26mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	36.7% 147μg	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	NA	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Pecans	Recommended Dietary Allowance
Calcium	13% 131mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	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	74% 5.9mg	62.8% 5.02mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	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% 272mg	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	24% 814mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	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

Nutrient Comparison: Boiled California Red Kidney Beans VS Pecans per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Pecans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Boiled California Red Kidney Beans have 3.4 times more Vitamin B9 than Pecans.
• While 7 oz of Pecans nuts contain 5.1 times more Vitamin B1, 2.1 times more Vitamin B2, 2.2 times more Vitamin B3, 3.9 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 oz of Pecans nuts contain 4.2 times more Copper, 2.5 times more Magnesium, 14.2 times more Manganese, 2 times more Phosphorus, 3.2 times more Selenium and 5.3 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Pecans contain similar levels of Calcium, Iron and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 1.6 times more Carbohydrate than Pecans.
• While 7 oz of Pecans nuts contain 5.6 times more Energy, 799.7 times more Fat, 441.4 times more Saturated Fat, 30.8 times more Omega 3 and 1031.4 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Pecans offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6