Comparing Nutrients in 7 ounces California Red Kidney Beans VS Pecans

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Pecans	Recommended Dietary Allowance
Energy	22.6% 655kcal	47.3% 1371kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	147% 143g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	38.3% 12.3g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	122% 1.96g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	241% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	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	130% 49.4g	50% 19g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	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	87.5% 1.05mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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

	California Red Kidney Beans	Pecans	Recommended Dietary Allowance
Calcium	38.7% 387mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	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	232% 18.6mg	62.8% 5.02mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	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	115% 804mg	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	24% 814mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	81.7% 9mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.19% 7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 California Red Kidney Beans vs Pecans:

• 7 ounces of California Red Kidney Beans have 1.7 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B6, 17.9 times more Vitamin B9 and 4.1 times more Vitamin C than Pecans.
• Both California Red Kidney Beans and Pecans provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Pecans have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of California Red Kidney Beans have 2.8 times more Calcium, 3.7 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus and 3.6 times more Potassium than Pecans.
• While 7 oz of Pecans nuts contain 4.5 times more Manganese and 1.8 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Pecans contain similar levels of Copper and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 4.3 times more Carbohydrate, 2.6 times more Fiber and 2.7 times more Protein than Pecans.
• While 7 oz of Pecans nuts contain 2.1 times more Energy, 287.9 times more Fat, 171.7 times more Saturated Fat, 11.7 times more Omega 3 and 382 times more Omega 6 than Raw California Red Kidney Beans.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6