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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Pecans	Red Kidney Beans	Recommended Dietary Allowance
Energy	49% 1419kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	154% 149g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	45% 14.4g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	263% 44.8g	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	20% 26g	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	49.6% 19g	79.4% 30g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.2% 0.94mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.46mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	60.6% 0.79mg	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	7.44% 29.8μg	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	1.54% 1.4mg	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	33.5% 5.02mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans	Red Kidney Beans	Recommended Dietary Allowance
Calcium	13.3% 133mg	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	NA	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	61.3% 4.9mg	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	319% 7.34mg	96% 2.2mg	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	74.6% 522mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	80.6% 8.87mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.061% 2.24g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Oil Roasted Pecans have 12 times more Vitamin E than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.3 times more Vitamin B1, 2 times more Vitamin B2, 1.8 times more Vitamin B3, 2.1 times more Vitamin B6, 26.3 times more Vitamin B9 and 6.4 times more Vitamin C than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Raw Red Kidney Beans have similar amounts of Vitamin B5 per 7 oz.
• Both Oil Roasted Pecans as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Oil Roasted Pecans have 1.7 times more Copper, 3.3 times more Manganese, 1.9 times more Selenium and 1.6 times more Zinc than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.7 times more Iron, 1.5 times more Phosphorus and 3.5 times more Potassium than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Raw Red Kidney Beans have similar amounts of Calcium and Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Pecans have 2.1 times more Energy, 71 times more Fat, 47 times more Saturated Fat, 2.9 times more Omega 3, 98.9 times more Omega 6 and 1.9 times more Sugars than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 4.7 times more Carbohydrate, 1.6 times more Fiber and 2.4 times more Protein than Oil Roasted Pecans.
• Both Oil Roasted Pecans as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.