Comparing Nutrients in 100 grams Pecans VS California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Pecans	California Red Kidney Beans	Recommended Dietary Allowance
Energy	24% 691kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.18g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	61.6% 0.99g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	0.32% 0.054g	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	46% 59.8g	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	65.5% 25g	38g per day for Men 19-50 years
Protein	16.4% 9.17g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Pecans	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	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	30.5% 0.4mg	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	99% 394μg	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	5% 4.5mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7% 70mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	122% 1.1mg	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	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	43.5% 1mg	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	6.9% 3.8μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	41% 4.53mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.095% 3.52g	0.32% 11.8g	3700g per day for Men 19-50 years

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

• Pecans nuts have 1.2 times more Vitamin B1 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B6, 17.9 times more Vitamin B9 and 4.1 times more Vitamin C than Pecans nuts.
• Both Pecans nuts and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 100 g.
• Both Pecans nuts as well as Raw 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 California Red Kidney Beans:

• Pecans nuts have 4.5 times more Manganese and 1.8 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.8 times more Calcium, 3.7 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus and 3.6 times more Potassium than Pecans nuts.
• Both Pecans nuts and Raw California Red Kidney Beans have similar amounts of Copper and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pecans nuts have 2.1 times more Energy, 287.9 times more Fat, 171.7 times more Saturated Fat, 11.7 times more Omega 3 and 382 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.3 times more Carbohydrate, 2.6 times more Fiber and 2.7 times more Protein than Pecans nuts.
• Both Pecans nuts as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.