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

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	8.5% 246kcal	49% 1419kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	154% 149g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	45% 14.4g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	263% 44.8g	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	20% 26g	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	49.6% 19g	38g per day for Men 19-50 years
Protein	32.4% 18g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	78.2% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	29.3% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	36.7% 147μg	7.44% 29.8μg	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	NA	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	13% 131mg	13.3% 133mg	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	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	74% 5.9mg	61.3% 4.9mg	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	319% 7.34mg	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% 272mg	74.6% 522mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	80.6% 8.87mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.061% 2.24g	3700g per day for Men 19-50 years

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

• Boiled California Red Kidney Beans have 4.9 times more Vitamin B9 and 1.7 times more Vitamin C than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 3.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.2 times more Vitamin B3, 3.4 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled California Red Kidney Beans have 1.2 times more Iron and 59.2 times more Water than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 4.2 times more Copper, 2.5 times more Magnesium, 11.6 times more Manganese, 1.9 times more Phosphorus, 5 times more Selenium and 5.2 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Oil Roasted Pecans have similar amounts of Calcium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled California Red Kidney Beans have 1.7 times more Carbohydrate than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 5.8 times more Energy, 835.9 times more Fat, 517 times more Saturated Fat, 32.2 times more Omega 3 and 1127.6 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Oil Roasted Pecans have similar amounts of Fiber and Protein per 7 oz.
• Both Boiled California Red Kidney Beans as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.