Comparing Nutrients in 300 calories Oil Roasted PecansVS Boiled Kidney Beans

Weight per 300 calories

Oil Roasted Pecans

42g

Boiled Kidney Beans

236g

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

Which food has more nutrients per 300 calories - Oil Roasted Pecans or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Oil Roasted Pecans

88%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Oil Roasted Pecansvs Boiled Kidney Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Nuts and Seeds rich in Energy

32.5%31.6g

Fat

1.2%1.2g

31.6 gvs1.2 g

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

Find Nuts and Seeds rich in Fat

9.5%3.04g

Saturated Fat

0.54%0.17g

3.04 gvs0.17 g

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

Find Nuts and Seeds rich in Saturated Fat

27%0.43g

Omega 3

25%0.4g

0.43 gvs0.4 g

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

Find Nuts and Seeds rich in Omega 3

55.7%9.46g

Omega 6

1.5%0.26g

9.46 gvs0.26 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol

4.2%5.46g

Carbohydrate

41.4%54g

5.46 gvs54 g

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

Find Nuts and Seeds rich in Carbohydrate

2.3%1.67g

Sugars

1.04%0.76g

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

1.67 gvs0.76 g

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

Find Nuts and Seeds rich in Sugars

0.023%0.017g

Fructose

≤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]

0.017 gvsNA g

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

Find Nuts and Seeds rich in Fructose

%0.017g

Glucose

0.017 gvsNA g

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

Find Nuts and Seeds rich in Glucose

%1.64g

Sucrose

1.64 gvsNA g

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

Find Nuts and Seeds rich in Sucrose

10.5%4g

Fiber

39.8%15g

4 gvs15 g

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

Find Nuts and Seeds rich in Fiber

6.9%3.86g

Protein

36.6%20.5g

3.86 gvs20.5 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Oil Roasted Pecansvs Boiled Kidney Beans

0.23%2.1μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2.1 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

16.5%0.2mg

Vitamin B1

31.5%0.38mg

Thiamine

0.2 mgvs0.38 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

3.55%0.046mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.046 mgvs0.14 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

3.15%0.5mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

0.5 mgvs1.37 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

6.2%0.31mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.31 mgvs0.52 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

6.04%0.078mg

Vitamin B6

22%0.28mg

Pyridoxine

0.078 mgvs0.28 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

1.57%6.3μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

6.3 μgvs307 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0.33%0.29mg

Vitamin C

3.15%2.83mg

Ascorbic acid

0.29 mgvs2.83 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

7.08%1.06mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

1.06 mgvs0.071 mg

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

Find Nuts and Seeds rich in Vitamin E

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

NA μgvs20 μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Oil Roasted Pecansvs Boiled Kidney Beans

2.8%28mg

Calcium

8.27%82.7mg

28 mgvs82.7 mg

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

Find Nuts and Seeds rich in Calcium

56%0.5mg

Copper

56.7%0.51mg

0.5 mgvs0.51 mg

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

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

13%1.04mg

Iron

65.6%5.24mg

1.04 mgvs5.24 mg

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

Find Nuts and Seeds rich in Iron

12%50.8mg

Magnesium

23.6%99mg

50.8 mgvs99 mg

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

Find Nuts and Seeds rich in Magnesium

67.5%1.55mg

Manganese

44%1mg

1.55 mgvs1 mg

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

Find Nuts and Seeds rich in Manganese

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 .

Find Nuts and Seeds rich in Molybdenum

15.8%110mg

Phosphorus

46.6%326mg

110 mgvs326 mg

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

Find Nuts and Seeds rich in Phosphorus

4.84%164mg

Potassium

28%957mg

164 mgvs957 mg

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

Find Nuts and Seeds rich in Potassium

4.58%2.5μg

Selenium

4.72%2.6μg

2.5 μgvs2.6 μg

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

Find Nuts and Seeds rich in Selenium

0.028%0.42mg

Sodium

0.16%2.36mg

0.42 mgvs2.36 mg

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

Find Nuts and Seeds rich in Sodium

17%1.88mg

Zinc

21.5%2.36mg

1.88 mgvs2.36 mg

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

Find Nuts and Seeds rich in Zinc

0.013%0.47g

Water

4.27%158g

0.47 gvs158 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 300 calories of Oil Roasted Pecans vs Boiled Kidney Beans:

Oil Roasted Pecans have 15 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types 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, 48.8 times more Vitamin B9 and 9.7 times more Vitamin C than Oil Roasted Pecans.
Both Oil Roasted Pecans as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Pecans vs Boiled Kidney Beans:

Oil Roasted Pecans have 1.5 times more Manganese than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.9 times more Calcium, 5.1 times more Iron, 2 times more Magnesium, 3 times more Phosphorus, 5.8 times more Potassium, 1.3 times more Zinc and 333.5 times more Water than Oil Roasted Pecans.
Both Oil Roasted Pecans and Boiled All Types Kidney Beans have similar amounts of Copper and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Oil Roasted Pecans have 26.7 times more Fat, 17.6 times more Saturated Fat and 37.1 times more Omega 6 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 9.9 times more Carbohydrate, 3.8 times more Fiber and 5.3 times more Protein than Oil Roasted Pecans.
Both Oil Roasted Pecans and Boiled All Types Kidney Beans have similar amounts of Energy and Omega 3 per 300 kcal.
Both Oil Roasted Pecans as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Oil Roasted PecansVS Dried PilinutsBoiled Kidney BeansVS Dried PilinutsOil Roasted PecansVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Oil Roasted PecansVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Oil Roasted Pecans or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: