Comparing Nutrients in 14 ounces Oil Roasted PecansVS Canned Kidney Beans

Macros Ratio

Protein Fat Carbs

Oil Roasted Pecans

88%

Canned Kidney Beans

25%

69%

14 oz ▼

Macro Nutrients

Oil Roasted Pecansvs Canned Kidney Beans

98%2838kcal

Energy

11.5%333kcal

2838 kcalvs333 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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308%299g

Fat

2.46%2.4g

299 gvs2.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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89.8%28.7g

Saturated Fat

1.75%0.56g

28.7 gvs0.56 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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256%4.1g

Omega 3

20.3%0.33g

4.1 gvs0.33 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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527%89.5g

Omega 6

2.47%0.42g

89.5 gvs0.42 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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39.7%51.6g

Carbohydrate

44.3%57.5g

51.6 gvs57.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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21.7%15.8g

Sugars

10%7.34g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

15.8 gvs7.34 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.22%0.16g

Fructose

0%0g

≤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 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.16g

Glucose

%0g

0.16 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%15.5g

Sucrose

%7.34g

15.5 gvs7.34 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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99%37.7g

Fiber

45%17g

37.7 gvs17 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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65.2%36.5g

Protein

37%20.7g

36.5 gvs20.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Oil Roasted Pecansvs Canned Kidney Beans

2.2%20μg

Vitamin A

RAE, retinol activity equivalents

20 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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156%1.88mg

Vitamin B1

38.4%0.46mg

Thiamine

1.88 mgvs0.46 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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33.6%0.44mg

Vitamin B2

15.6%0.2mg

Riboflavin

0.44 mgvs0.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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29.8%4.76mg

Vitamin B3

10%1.63mg

Niacin, nicotinic acid, niacinamide

4.76 mgvs1.63 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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58.5%2.93mg

Vitamin B5

11%0.55mg

Pantothenic acid

2.93 mgvs0.55 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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57%0.74mg

Vitamin B6

22.6%0.29mg

Pyridoxine

0.74 mgvs0.29 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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15%59.5μg

Vitamin B9

35.7%143μg

Folates and Folic Acid

59.5 μgvs143 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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3.1%2.78mg

Vitamin C

5.3%4.76mg

Ascorbic acid

2.78 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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67%10mg

Vitamin E

0.53%0.079mg

Tocopherols and Tocotrienols

10 mgvs0.079 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

13.6%16.3μg

Phytomenadione or phylloquinone

NA μgvs16.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Oil Roasted Pecansvs Canned Kidney Beans

26.6%266mg

Calcium

13.5%135mg

266 mgvs135 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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529%4.76mg

Copper

59.5%0.54mg

4.76 mgvs0.54 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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123%9.8mg

Iron

58%4.64mg

9.8 mgvs4.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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114%480mg

Magnesium

25.5%107mg

480 mgvs107 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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638%14.7mg

Manganese

29%0.67mg

14.7 mgvs0.67 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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149%1044mg

Phosphorus

51%357mg

1044 mgvs357 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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45.8%1556mg

Potassium

27.7%941mg

1556 mgvs941 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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43.3%24μg

Selenium

6.5%3.57μg

24 μgvs3.57 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.26%3.97mg

Sodium

78.3%1175mg

3.97 mgvs1175 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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161%17.7mg

Zinc

16.6%1.83mg

17.7 mgvs1.83 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.12%4.5g

Water

8.37%310g

4.5 gvs310 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 Oil Roasted Pecans vs Canned Kidney Beans:

Oil Roasted Pecans have 4.1 times more Vitamin B1, 2.2 times more Vitamin B2, 2.9 times more Vitamin B3, 5.3 times more Vitamin B5, 2.5 times more Vitamin B6 and 126.5 times more Vitamin E than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.4 times more Vitamin B9 and 1.7 times more Vitamin C than Oil Roasted Pecans.
Both Oil Roasted Pecans as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Pecans vs Canned Kidney Beans:

Oil Roasted Pecans have 2 times more Calcium, 8.9 times more Copper, 2.1 times more Iron, 4.5 times more Magnesium, 22 times more Manganese, 2.9 times more Phosphorus, 1.7 times more Potassium, 6.7 times more Selenium and 9.7 times more Zinc than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 296 times more Sodium and 69.1 times more Water than Oil Roasted Pecans.

Comparison of macro-nutrients per 14 ounces:

Oil Roasted Pecans have 8.5 times more Energy, 125.4 times more Fat, 51.3 times more Saturated Fat, 12.6 times more Omega 3, 212.8 times more Omega 6, 2.1 times more Sugars, 2.2 times more Fiber and 1.8 times more Protein than Canned All Types Kidney Beans.
Both Oil Roasted Pecans and Canned All Types Kidney Beans have similar amounts of Carbohydrate per 14 oz.
Both Oil Roasted Pecans as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Oil Roasted PecansVS Dried PilinutsCanned Kidney BeansVS Dried PilinutsOil Roasted PecansVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

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Comparing Nutrients in 14 ounces Oil Roasted PecansVS Canned Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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