Comparing Nutrients in 100 calories Oil Roasted Pecans VS Boiled Red Kidney Beans

Weight per 100 calories

• Oil Roasted Pecans: 14g
• Boiled Red Kidney Beans: 78.7g

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

Discover which food has more nutrients per 100 calories - Oil Roasted Pecans or Boiled Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Oil Roasted Pecans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	3.16% 1g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	9% 0.14g	8.27% 0.13g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.15g	0.5% 0.084g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.4% 1.8g	14% 18g	130g per day for Men 19-50 years
Sugars	0.77% 0.56g	0.35% 0.25g	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	0.008% 0.006g	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	% 0.006g	NA	g per day for Men 19-50 years
Sucrose	% 0.55g	NA	g per day for Men 19-50 years
Fiber	3.5% 1.33g	15.3% 5.83g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.078% 0.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.2% 0.015mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.05% 0.17mg	2.84% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.06% 0.1mg	3.46% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	7.27% 0.094mg	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	0.52% 2.1μg	25.6% 102μg	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	0.11% 0.098mg	1.05% 0.94mg	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	2.36% 0.35mg	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.5% 6.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.94% 9.37mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	21% 0.19mg	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	4.3% 0.35mg	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	4.03% 17mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	16.3% 0.38mg	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	5.25% 36.8mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	1.6% 55mg	9.33% 317mg	3400mg per day for Men 19-50 years
Selenium	1.53% 0.84μg	1.7% 0.94μg	55μg per day for Men 19-50 years
Sodium	0.009% 0.14mg	0.1% 1.57mg	1500mg per day for Men 19-50 years
Zinc	5.7% 0.63mg	7.66% 0.84mg	11mg per day for Men 19-50 years
Water	0.004% 0.16g	1.42% 52.7g	3700g per day for Men 19-50 years

Oil Roasted Pecans VS Boiled Red Kidney Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oil Roasted Pecans or Boiled Red Kidney Beans?

Lets compare vitamin content per 100 calories of Oil Roasted Pecans vs Boiled Red Kidney Beans:

• 100 calories of Oil Roasted Pecans have 15 times more Vitamin E than Boiled Red Kidney Beans.
• While 100 kcal of Boiled Red Kidney Beans contain 1.9 times more Vitamin B1, 3 times more Vitamin B2, 2.7 times more Vitamin B3, 1.7 times more Vitamin B5, 3.6 times more Vitamin B6 and 48.8 times more Vitamin B9 than Oil Roasted Pecans.
• 100 calories of Oil Roasted Pecans have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• 100 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Oil Roasted Pecans as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Oil Roasted Pecans vs Boiled Red Kidney Beans:

• 100 calories of Oil Roasted Pecans have 1.4 times more Manganese than Boiled Red Kidney Beans.
• While 100 kcal of Boiled Red Kidney Beans contain 2.4 times more Calcium, 6.7 times more Iron, 2.1 times more Magnesium, 3 times more Phosphorus, 5.8 times more Potassium and 1.3 times more Zinc than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Boiled Red Kidney Beans contain similar levels of Copper per 100 calories.
• 100 calories of Oil Roasted Pecans lack sufficient amounts of Calcium and Potassium
• Both Oil Roasted Pecans as well as Boiled Red Kidney Beans lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oil Roasted Pecans have 26.7 times more Fat, 17.9 times more Saturated Fat and 37.4 times more Omega 6 than Boiled Red Kidney Beans.
• While 100 kcal of Boiled Red Kidney Beans contain 9.9 times more Carbohydrate, 4.4 times more Fiber and 5.3 times more Protein than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Boiled Red Kidney Beans offer comparable quantities of Energy and Omega 3 per 100 calories.
• 100 calories of Oil Roasted Pecans provide inadequate amounts of Carbohydrate
• 100 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6