Comparing Nutrients in 7 ounces Pecans VS California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Pecans	California Red Kidney Beans	Recommended Dietary Allowance
Energy	47.3% 1371kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	147% 143g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	122% 1.96g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.5g	91% 119g	130g per day for Men 19-50 years
Sugars	11% 7.88g	NA	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	0.11% 0.079g	NA	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 7.74g	NA	g per day for Men 19-50 years
Fiber	50% 19g	130% 49.4g	38g per day for Men 19-50 years
Protein	32.5% 18g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Pecans	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	60.6% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	150% 45μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	195% 782μg	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	2.43% 2.2mg	9.92% 8.93mg	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	18.5% 2.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	14% 139mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	243% 2.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	62.8% 5.02mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	86.3% 2mg	2.3mg per day for Men 19-50 years
Molybdenum	68.8% 31μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	78.5% 550mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	81.7% 9mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Pecans nuts have 1.2 times more Vitamin B1 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 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 nuts.
• Both Pecans nuts and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 7 oz.
• Both Pecans nuts as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Pecans nuts have 4.5 times more Manganese and 1.8 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 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 nuts.
• Both Pecans nuts and Raw California Red Kidney Beans have similar amounts of Copper and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pecans nuts have 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.
• While Raw California Red Kidney Beans contain 4.3 times more Carbohydrate, 2.6 times more Fiber and 2.7 times more Protein than Pecans nuts.
• Both Pecans nuts as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.