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

Macros Ratio

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

Macro Nutrients

	Pecans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	24% 691kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.18g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	61.6% 0.99g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.7% 14g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	NA	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 3.9g	NA	g per day for Men 19-50 years
Fiber	25.3% 9.6g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	16.4% 9.17g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Pecans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	75.7% 22.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.5% 22μg	18.5% 74μg	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	1.22% 1.1mg	1.33% 1.2mg	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	9.33% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7% 70mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	31.6% 2.53mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	14% 0.32mg	2.3mg per day for Men 19-50 years
Molybdenum	34.7% 15.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	39.6% 277mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	6.9% 3.8μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	41% 4.53mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.095% 3.52g	1.8% 67g	3700g per day for Men 19-50 years

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

• Pecans nuts have 5.1 times more Vitamin B1, 2.1 times more Vitamin B2, 2.2 times more Vitamin B3, 3.9 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.4 times more Vitamin B9 than Pecans nuts.
• Both Pecans nuts and Boiled California Red Kidney Beans have similar amounts of Vitamin C per 100 g.
• Both Pecans nuts as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Pecans nuts have 4.2 times more Copper, 2.5 times more Magnesium, 14.2 times more Manganese, 2 times more Phosphorus, 3.2 times more Selenium and 5.3 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 19 times more Water than Pecans nuts.
• Both Pecans nuts and Boiled California Red Kidney Beans have similar amounts of Calcium, Iron and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pecans nuts have 5.6 times more Energy, 799.7 times more Fat, 441.4 times more Saturated Fat, 30.8 times more Omega 3 and 1031.4 times more Omega 6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.6 times more Carbohydrate than Pecans nuts.
• Both Pecans nuts and Boiled California Red Kidney Beans have similar amounts of Fiber and Protein per 100 g.
• Both Pecans nuts as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.