Comparing Nutrients in 500 calories PecansVS Boiled Kidney Beans

Weight per 500 calories

Pecans

72.4g

Boiled Kidney Beans

394g

Pecans have 5.4 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 500 calories - Pecans or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Pecans

88%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Pecansvs Boiled Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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53.7%52g

Fat

2.03%1.97g

52 gvs1.97 g

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

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14%4.47g

Saturated Fat

0.9%0.29g

4.47 gvs0.29 g

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

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44.6%0.71g

Omega 3

42%0.67g

0.71 gvs0.67 g

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

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88%15g

Omega 6

2.5%0.43g

15 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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7.7%10g

Carbohydrate

69%89.8g

10 gvs89.8 g

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

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3.96%2.87g

Sugars

1.74%1.26g

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

2.87 gvs1.26 g

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

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0.04%0.029g

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]

0.029 gvsNA g

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

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%0.029g

Glucose

0.029 gvsNA g

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

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%2.82g

Sucrose

2.82 gvsNA g

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

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18.3%6.95g

Fiber

66.3%25g

6.95 gvs25 g

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

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12%6.64g

Protein

61%34g

6.64 gvs34 g

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

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Vitamins

Pecansvs Boiled Kidney Beans

0.24%2.17μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2.17 μgvs0 μg

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

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39.8%0.48mg

Vitamin B1

52.5%0.63mg

Thiamine

0.48 mgvs0.63 mg

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

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7.24%0.094mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.094 mgvs0.23 mg

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

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5.28%0.84mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

0.84 mgvs2.28 mg

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

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12.5%0.62mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

0.62 mgvs0.87 mg

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

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11.7%0.15mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.15 mgvs0.47 mg

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

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54.8%16.4μg

Vitamin B7

Biotin

16.4 μgvsNA μg

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

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3.98%16μg

Vitamin B9

128%512μg

Folates and Folic Acid

16 μgvs512 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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0.88%0.8mg

Vitamin C

5.25%4.72mg

Ascorbic acid

0.8 mgvs4.72 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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6.75%1mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

1 mgvs0.12 mg

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

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2.1%2.53μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

2.53 μgvs33 μg

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

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Minerals

Pecansvs Boiled Kidney Beans

5.07%50.7mg

Calcium

13.8%138mg

50.7 mgvs138 mg

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

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96%0.87mg

Copper

94%0.85mg

0.87 mgvs0.85 mg

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

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0.18%7.24μg

Fluoride

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

7.24 μgvsNA μg

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

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23%1.83mg

Iron

109%8.74mg

1.83 mgvs8.74 mg

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

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21%87.6mg

Magnesium

39.4%165mg

87.6 mgvs165 mg

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

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142%3.26mg

Manganese

73.6%1.7mg

3.26 mgvs1.7 mg

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

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25%11.3μg

Molybdenum

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

11.3 μgvsNA μg

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

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28.6%200mg

Phosphorus

77.6%543mg

200 mgvs543 mg

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

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8.73%297mg

Potassium

47%1594mg

297 mgvs1594 mg

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

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5%2.75μg

Selenium

7.87%4.33μg

2.75 μgvs4.33 μg

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

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0%0mg

Sodium

0.26%3.94mg

0 mgvs3.94 mg

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

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29.8%3.28mg

Zinc

35.8%3.94mg

3.28 mgvs3.94 mg

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

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0.069%2.55g

Water

7.12%264g

2.55 gvs264 g

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

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Lets compare vitamin content per 500 calories of Pecans vs Boiled Kidney Beans:

Pecans nuts have 8.6 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 2.7 times more Vitamin B3, 1.4 times more Vitamin B5, 3.1 times more Vitamin B6, 32.2 times more Vitamin B9, 5.9 times more Vitamin C and 13.1 times more Vitamin K than Pecans nuts.
Both Pecans nuts as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pecans vs Boiled Kidney Beans:

Pecans nuts have 1.9 times more Manganese than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.7 times more Calcium, 4.8 times more Iron, 1.9 times more Magnesium, 2.7 times more Phosphorus, 5.4 times more Potassium, 1.6 times more Selenium and 103.5 times more Water than Pecans nuts.
Both Pecans nuts and Boiled All Types Kidney Beans have similar amounts of Copper and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Pecans nuts have 26.5 times more Fat, 15.6 times more Saturated Fat and 35.1 times more Omega 6 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 9 times more Carbohydrate, 3.6 times more Fiber and 5.1 times more Protein than Pecans nuts.
Both Pecans nuts and Boiled All Types Kidney Beans have similar amounts of Energy and Omega 3 per 500 kcal.
Both Pecans nuts as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

PecansVS Roasted PecansBoiled Kidney BeansVS Roasted PecansPecansVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories PecansVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Pecans or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: