Comparing Nutrients in 500 calories Oil Roasted PecansVS Boiled Kidney Beans

Weight per 500 calories

Oil Roasted Pecans

70g

Boiled Kidney Beans

394g

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 500 calories - Oil Roasted Pecans or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Oil Roasted Pecans

88%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Oil Roasted 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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54.2%52.6g

Fat

2.03%1.97g

52.6 gvs1.97 g

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

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16%5.06g

Saturated Fat

0.9%0.29g

5.06 gvs0.29 g

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

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45%0.72g

Omega 3

42%0.67g

0.72 gvs0.67 g

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

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93%15.8g

Omega 6

2.5%0.43g

15.8 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%9.1g

Carbohydrate

69%89.8g

9.1 gvs89.8 g

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

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3.83%2.78g

Sugars

1.74%1.26g

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

2.78 gvs1.26 g

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

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0.039%0.028g

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]

0.028 gvsNA g

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

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%0.028g

Glucose

0.028 gvsNA g

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

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%2.73g

Sucrose

2.73 gvsNA g

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

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17.5%6.64g

Fiber

66.3%25g

6.64 gvs25 g

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

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11.5%6.43g

Protein

61%34g

6.43 gvs34 g

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

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Vitamins

Oil Roasted Pecansvs Boiled Kidney Beans

0.39%3.5μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3.5 μgvs0 μg

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

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27.6%0.33mg

Vitamin B1

52.5%0.63mg

Thiamine

0.33 mgvs0.63 mg

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

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5.9%0.077mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.077 mgvs0.23 mg

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

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5.24%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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10.3%0.52mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

0.52 mgvs0.87 mg

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

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10%0.13mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.13 mgvs0.47 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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2.62%10.5μg

Vitamin B9

128%512μg

Folates and Folic Acid

10.5 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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0.54%0.49mg

Vitamin C

5.25%4.72mg

Ascorbic acid

0.49 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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11.8%1.77mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

1.77 mgvs0.12 mg

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

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Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

NA μgvs33 μg

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

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Minerals

Oil Roasted Pecansvs Boiled Kidney Beans

4.7%47mg

Calcium

13.8%138mg

47 mgvs138 mg

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

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93%0.84mg

Copper

94%0.85mg

0.84 mgvs0.85 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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21.6%1.73mg

Iron

109%8.74mg

1.73 mgvs8.74 mg

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

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20%84.6mg

Magnesium

39.4%165mg

84.6 mgvs165 mg

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

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112%2.6mg

Manganese

73.6%1.7mg

2.6 mgvs1.7 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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26.3%184mg

Phosphorus

77.6%543mg

184 mgvs543 mg

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

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8.06%274mg

Potassium

47%1594mg

274 mgvs1594 mg

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

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7.63%4.2μg

Selenium

7.87%4.33μg

4.2 μgvs4.33 μg

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

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0.047%0.7mg

Sodium

0.26%3.94mg

0.7 mgvs3.94 mg

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

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28.4%3.13mg

Zinc

35.8%3.94mg

3.13 mgvs3.94 mg

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

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0.021%0.79g

Water

7.12%264g

0.79 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 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Oil Roasted Pecans 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:

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

Compare Foods

Comparing Nutrients in 500 calories Oil Roasted PecansVS Boiled Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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