Comparing Nutrients in 7 ounces Pecans VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Pecans	Red Kidney Beans	Recommended Dietary Allowance
Energy	47.3% 1371kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	147% 143g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	122% 1.96g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	2.66% 0.45g	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	94% 122g	130g per day for Men 19-50 years
Sugars	11% 7.88g	5.75% 4.17g	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	79.4% 30g	38g per day for Men 19-50 years
Protein	32.5% 18g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Pecans	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	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	26% 4.2mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Red Kidney Beans	Recommended Dietary Allowance
Calcium	14% 139mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	0.11% 4.37μg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	96% 2.2mg	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% 806mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	79.3% 2697mg	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	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	81.7% 9mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Red Kidney Beans per 7 oz

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

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

• 7 ounces of Pecans have 6.7 times more Vitamin E than Red Kidney Beans.
• While 7 oz of Raw 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, 4.1 times more Vitamin C and 1.6 times more Vitamin K than Pecans nuts.
• Both Pecans and Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Pecans have insufficient amounts of Vitamin C
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Pecans nuts as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Pecans have 1.7 times more Copper, 4.1 times more Manganese and 1.6 times more Zinc than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2.6 times more Iron, 1.5 times more Phosphorus and 3.3 times more Potassium than Pecans nuts.
• Both Pecans and Red Kidney Beans contain similar levels of Calcium, Magnesium and Selenium per seven ounces.
• Both Pecans nuts as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pecans have 2.1 times more Energy, 67.9 times more Fat, 40.1 times more Saturated Fat, 2.8 times more Omega 3, 90.5 times more Omega 6 and 1.9 times more Sugars than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 4.4 times more Carbohydrate, 1.6 times more Fiber and 2.5 times more Protein than Pecans nuts.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6