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Comparing Nutrients in 100 calories Roasted PecansVSBoiled Kidney Beans

Weight per 100 calories

Roasted Pecans
14g
Boiled Kidney Beans
78.7g

Roasted Pecans have 5.6 times more energy per 100g than Boiled Kidney Beans. It has very high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 100 calories - Roasted Pecans or Boiled Kidney Beans?

Macros Ratio

ProteinsFatsCarbs


Roasted Pecans
5%
88%
7%
Boiled Kidney Beans
27%
3%
70%
100 kcal ▼

Macro Nutrients

Roasted PecansvsBoiled Kidney Beans
3.45%
Energy
3.45%
100 kcalvs100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
10%
Fat
0.4%
10 gvs0.39 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
2.4%
Protein
12%
1.34 gvs6.83 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
1.46%
Carbohydrate
14%
1.9 gvs18 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
0.79%
Sugars
0.34%
0.57 gvs0.25 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
3.47%
Fiber
13%
1.32 gvs5.04 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
2.75%
Saturated Fat
0.19%
0.88 gvs0.06 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
8.75%
Omega 3
8.13%
0.14 gvs0.13 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
16%
Omega 6
0.53%
2.76 gvs0.09 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0%
Water
1.42%
0.16 gvs52.7 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Roasted PecansvsBoiled Kidney Beans
0.11%
Vitamin A
0%
0.99 μgvs0 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
5%
Thiamine
11%
0.06 mgvs0.13 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
1.54%
Vitamin B2
3.85%
0.02 mgvs0.05 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
1%
Vitamin B3
2.88%
0.16 mgvs0.46 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
2.3%
Vitamin B6
6.92%
0.03 mgvs0.09 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
0.11%
Vitamin C
1.04%
0.1 mgvs0.94 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
1.2%
Vitamin E
0.13%
0.18 mgvs0.02 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
NA
Vitamin K
5.5%
NA μgvs6.6 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
0.56%
Folate
25.5%
2.25 μgvs102 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Roasted PecansvsBoiled Kidney Beans
1%
Calcium
2.76%
10 mgvs27.6 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
17.8%
Copper
19%
0.16 mgvs0.17 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
4.88%
Iron
22%
0.39 mgvs1.75 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
4.43%
Magnesium
7.86%
18.6 mgvs33 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
24%
Manganese
14.8%
0.55 mgvs0.34 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
5.86%
Phosphorus
15.6%
41 mgvs109 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
1.76%
Potassium
9.4%
59.7 mgvs319 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
1%
Selenium
1.6%
0.56 μgvs0.87 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.01%
Sodium
0.05%
0.14 mgvs0.79 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
6.45%
Zinc
7.2%
0.71 mgvs0.79 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Roasted Pecans vs Boiled Kidney Beans:
Dry Roasted Pecans have 9 times more Vitamin E than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 2.2 times more Thiamine, 2.5 times more Vitamin B2, 2.9 times more Vitamin B3, 3 times more Vitamin B6, 9.4 times more Vitamin C and 45.3 times more Folate than Dry Roasted Pecans.

Comparing minerals per 100 calories for Roasted Pecans vs Boiled Kidney Beans:
Dry Roasted Pecans have 1.6 times more Manganese than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 2.8 times more Calcium, 4.5 times more Iron, 1.8 times more Magnesium, 2.7 times more Phosphorus, 5.3 times more Potassium and 1.6 times more Selenium than Dry Roasted Pecans. Both Dry Roasted Pecans and Boiled All Types Kidney Beans have similar amounts of Copper and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:
Dry Roasted Pecans have 25.6 times more Fat, 14.7 times more Saturated Fat and 30.7 times more Omega 6 than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 5.1 times more Protein, 9.5 times more Carbohydrate, 3.8 times more Fiber and 329.4 times more Water than Dry Roasted Pecans. Both Dry Roasted Pecans and Boiled All Types Kidney Beans have similar amounts of Energy and Omega 3 per 100 kcal.




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