Comparing Nutrients in 100 grams California Red Kidney Beans VS Roasted Pecans

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Roasted Pecans	Recommended Dietary Allowance
Energy	11.4% 330kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	76.6% 74.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	19.6% 6.3g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	46% 59.8g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	65.5% 25g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	8.23% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	99% 394μg	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	5% 4.5mg	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	NA	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Roasted Pecans	Recommended Dietary Allowance
Calcium	19.5% 195mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	117% 9.35mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	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	58% 405mg	42% 293mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	46% 5.07mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.03% 1.12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Roasted Pecans:

• Raw California Red Kidney Beans have 2 times more Vitamin B2, 1.8 times more Vitamin B3, 2.1 times more Vitamin B6, 24.6 times more Vitamin B9 and 6.4 times more Vitamin C than Dry Roasted Pecans.
• Both Raw California Red Kidney Beans and Dry Roasted Pecans have similar amounts of Vitamin B1 and Vitamin B5 per 100 g.
• Both Raw California Red Kidney Beans as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for California Red Kidney Beans vs Roasted Pecans:

• Raw California Red Kidney Beans have 2.7 times more Calcium, 3.3 times more Iron, 1.2 times more Magnesium, 1.4 times more Phosphorus and 3.5 times more Potassium than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 3.9 times more Manganese and 2 times more Zinc than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dry Roasted Pecans have similar amounts of Copper and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 4.4 times more Carbohydrate, 2.6 times more Fiber and 2.6 times more Protein than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 2.2 times more Energy, 297.1 times more Fat, 174.5 times more Saturated Fat, 11.8 times more Omega 3 and 362.6 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.