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Comparing Nutrients in 14 ounces PecansVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Pecans
5%
88%
7%
Boiled Kidney Beans
27%
3%
70%
14 oz ▼

Macro Nutrients

95%2743kcal
Energy
17.4%504kcal
2743 kcalvs504 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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294%286g
Fat
2.05%2g
286 gvs2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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76.6%24.5g
Saturated Fat
0.91%0.29g
24.5 gvs0.29 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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245%3.9g
Omega 3
42%0.67g
3.9 gvs0.67 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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482%82g
Omega 6
2.52%0.43g
82 gvs0.43 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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42.3%55g
Carbohydrate
69.6%90g
55 gvs90 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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21.7%15.8g
Sugars
1.75%1.27g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
15.8 gvs1.27 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.22%0.16g
Fructose
NA
≤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]
0.16 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.16g
Glucose
NA
0.16 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%15.5g
Sucrose
NA
15.5 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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100%38g
Fiber
67%25.4g
38 gvs25.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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65%36.4g
Protein
61.4%34.4g
36.4 gvs34.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.32%12μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
12 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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218%2.6mg
Vitamin B1
53%0.64mg
Thiamine
2.6 mgvs0.64 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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39.7%0.52mg
Vitamin B2
17.7%0.23mg
Riboflavin
0.52 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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29%4.63mg
Vitamin B3
14.3%2.3mg
Niacin, nicotinic acid, niacinamide
4.63 mgvs2.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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68.5%3.43mg
Vitamin B5
17.5%0.87mg
Pantothenic acid
3.43 mgvs0.87 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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64%0.83mg
Vitamin B6
36.6%0.48mg
Pyridoxine
0.83 mgvs0.48 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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300%90μg
Vitamin B7
NA
Biotin
90 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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22%87.3μg
Vitamin B9
129%516μg
Folates and Folic Acid
87.3 μgvs516 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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4.85%4.37mg
Vitamin C
5.3%4.76mg
Ascorbic acid
4.37 mgvs4.76 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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37%5.56mg
Vitamin E
0.79%0.12mg
Tocopherols and Tocotrienols
5.56 mgvs0.12 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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11.6%14μg
Vitamin K
27.8%33.3μg
Phytomenadione or phylloquinone
14 μgvs33.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

27.8%278mg
Calcium
14%139mg
278 mgvs139 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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529%4.76mg
Copper
95%0.86mg
4.76 mgvs0.86 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.99%39.7μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
39.7 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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126%10mg
Iron
110%8.8mg
10 mgvs8.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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114%480mg
Magnesium
39.7%167mg
480 mgvs167 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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777%18mg
Manganese
74.2%1.7mg
18 mgvs1.7 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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138%62μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
62 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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157%1099mg
Phosphorus
78.2%548mg
1099 mgvs548 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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48%1627mg
Potassium
47.3%1607mg
1627 mgvs1607 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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27.4%15μg
Selenium
7.94%4.37μg
15 μgvs4.37 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
0.26%3.97mg
0 mgvs3.97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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163%18mg
Zinc
36%3.97mg
18 mgvs3.97 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.38%14g
Water
7.2%266g
14 gvs266 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Pecans vs Boiled Kidney Beans:
Comparing minerals per 14 ounces for Pecans vs Boiled Kidney Beans:
Comparison of macro-nutrients per 14 ounces:



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