Comparing Nutrients in 100 grams Canned Kidney Beans VS Dry Roasted Pecans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Dry Roasted Pecans with Salt	5%	88%	7%

Macro Nutrients

	Canned Kidney Beans	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Energy	2.9% 84kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	76.6% 74.3g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	19.6% 6.3g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	115% 19.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	5.6% 4.06g	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% 0g	0.055% 0.04g	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	% 0g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 1.85g	% 4g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Vitamin A	NA	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	8.23% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	14.4% 0.19mg	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	9% 36μg	4% 16μg	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	1.33% 1.2mg	0.78% 0.7mg	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	0.13% 0.02mg	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Calcium	3.4% 34mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	130% 1.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	14.6% 1.17mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	171% 3.93mg	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	13% 90mg	42% 293mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	25.5% 383mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	46% 5.07mg	11mg per day for Men 19-50 years
Water	2.1% 78g	0.03% 1.12g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Dry Roasted Pecans with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Canned Kidney Beans versus 100 g of Dry Roasted Pecans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Dry Roasted Pecans with Salt:

• 100 grams of Canned Kidney Beans have 2.3 times more Vitamin B9 than Dry Roasted Pecans with Salt.
• While 100 g of Dry Roasted Pecans with Salt contain 3.9 times more Vitamin B1, 2.1 times more Vitamin B2, 2.8 times more Vitamin B3, 5.1 times more Vitamin B5, 2.5 times more Vitamin B6 and 65 times more Vitamin E than Canned All Types Kidney Beans.
• 100 grams of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Canned All Types Kidney Beans as well as Dry Roasted Pecans with Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Kidney Beans vs Dry Roasted Pecans with Salt:

• 100 grams of Canned Kidney Beans have 69.7 times more Water than Dry Roasted Pecans with Salt.
• While 100 g of Dry Roasted Pecans with Salt contain 2.1 times more Calcium, 8.6 times more Copper, 2.4 times more Iron, 4.9 times more Magnesium, 23.4 times more Manganese, 3.3 times more Phosphorus, 1.8 times more Potassium, 4.4 times more Selenium, 1.3 times more Sodium and 11 times more Zinc than Canned All Types Kidney Beans.
• 100 grams of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Dry Roasted Pecans with Salt contain 8.5 times more Energy, 123.8 times more Fat, 44.6 times more Saturated Fat, 12.1 times more Omega 3, 184.7 times more Omega 6, 2.2 times more Sugars, 2.2 times more Fiber and 1.8 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Dry Roasted Pecans with Salt offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Canned Kidney Beans provide inadequate amounts of Omega 6