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Comparing Nutrients in 7 ounces Roasted PecansVS Canned Kidney Beans

Macros Ratio

Protein Fat Carbs

Roasted Pecans
5%
88%
7%
Canned Kidney Beans
25%
6%
69%
7 oz ▼

Macro Nutrients

48.6%1409kcal
Energy
5.75%167kcal
1409 kcalvs167 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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152%147g
Fat
1.23%1.2g
147 gvs1.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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39%12.5g
Saturated Fat
0.87%0.28g
12.5 gvs0.28 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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123%1.97g
Omega 3
10%0.16g
1.97 gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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229%39g
Omega 6
1.24%0.21g
39 gvs0.21 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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20.7%27g
Carbohydrate
22%28.8g
27 gvs28.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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11%8.06g
Sugars
5.06%3.67g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
8.06 gvs3.67 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.11%0.079g
Fructose
0%0g
≤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]
0.079 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.079g
Glucose
%0g
0.079 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%7.94g
Sucrose
%3.67g
7.94 gvs3.67 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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49%18.7g
Fiber
22.5%8.53g
18.7 gvs8.53 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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33.7%19g
Protein
18.5%10.4g
19 gvs10.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.54%14μg
Vitamin A
NA
RAE, retinol activity equivalents
14 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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74.4%0.89mg
Vitamin B1
19%0.23mg
Thiamine
0.89 mgvs0.23 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16.3%0.21mg
Vitamin B2
7.8%0.1mg
Riboflavin
0.21 mgvs0.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.5%2.3mg
Vitamin B3
5.1%0.82mg
Niacin, nicotinic acid, niacinamide
2.3 mgvs0.82 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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28%1.4mg
Vitamin B5
5.48%0.27mg
Pantothenic acid
1.4 mgvs0.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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28.5%0.37mg
Vitamin B6
11.3%0.15mg
Pyridoxine
0.37 mgvs0.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.94%31.8μg
Vitamin B9
18%71.4μg
Folates and Folic Acid
31.8 μgvs71.4 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.54%1.4mg
Vitamin C
2.65%2.4mg
Ascorbic acid
1.4 mgvs2.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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17%2.58mg
Vitamin E
0.26%0.04mg
Tocopherols and Tocotrienols
2.58 mgvs0.04 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
6.8%8.14μg
Phytomenadione or phylloquinone
NA μgvs8.14 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

14.3%143mg
Calcium
6.75%67.5mg
143 mgvs67.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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257%2.3mg
Copper
29.8%0.27mg
2.3 mgvs0.27 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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69.5%5.56mg
Iron
29%2.32mg
5.56 mgvs2.32 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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62.4%262mg
Magnesium
12.8%53.6mg
262 mgvs53.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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339%7.8mg
Manganese
14.5%0.33mg
7.8 mgvs0.33 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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83%581mg
Phosphorus
25.5%179mg
581 mgvs179 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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24.7%841mg
Potassium
14%470mg
841 mgvs470 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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14.4%7.94μg
Selenium
3.25%1.8μg
7.94 μgvs1.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.13%2mg
Sodium
39%587mg
2 mgvs587 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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91%10mg
Zinc
8.3%0.91mg
10 mgvs0.91 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.06%2.22g
Water
4.2%155g
2.22 gvs155 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Roasted Pecans vs Canned Kidney Beans:
Comparing minerals per 7 ounces for Roasted Pecans vs Canned Kidney Beans:
Comparison of macro-nutrients per 7 ounces:



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