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Compare Nutrients in 100 Calories Roasted PecansVS Boiled Kidney Beans

Weight per 100 Calories

Roasted Pecans
14g
Boiled Kidney Beans
78.7g

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 100 calories - Roasted Pecans or Boiled Kidney Beans?

Macros Ratio

ProteinsFatsCarbs

Roasted Pecans
5%
94%
1%
Boiled Kidney Beans
27%
4%
69%

Vitamins

100 kcalRDA for Men 19-30 years
Roasted PecansBoiled Kidney Beans
Vitamin A
0.11%
0%
0.986 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
5.25%
10.5%
0.063 mg0.126 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
1.15%
3.54%
0.015 mg0.046 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
1.03%
2.84%
0.164 mg0.455 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
2%
7.23%
0.026 mg0.094 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0.11%
1.05%
0.099 mg0.945 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
1.22%
0.16%
0.183 mg0.024 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
5.5%
NA μg6.614 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
0.56%
25.6%
2.254 μg102.362 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Roasted PecansBoiled Kidney Beans
Calcium
1%
2.76%
10.141 mg27.559 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
18%
19%
0.164 mg0.17 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
4.93%
22%
0.394 mg1.748 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
4.65%
8.27%
18.592 mg33.071 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
24%
14.7%
0.554 mg0.339 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
5.9%
15.5%
41.268 mg108.661 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
1.27%
6.8%
59.718 mg318.898 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
1.02%
1.57%
0.563 μg0.866 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.01%
0.05%
0.141 mg0.787 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
6.5%
7.15%
0.714 mg0.787 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 Calories of Roasted Pecans vs Boiled Kidney Beans:
Dry Roasted Pecans have 7.6 times more Vitamin E than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 2 times more Thiamine, 3.1 times more Vitamin B2, 2.8 times more Vitamin B3, 3.6 times more Vitamin B6, 9.5 times more Vitamin C and 45.4 times more Folate than Dry Roasted Pecans.

Comparing minerals per 100 Calories for Roasted Pecans vs Boiled Kidney Beans:
Dry Roasted Pecans have 1.6 times more Manganese than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 2.7 times more Calcium, 4.4 times more Iron, 1.8 times more Magnesium, 2.6 times more Phosphorus, 5.3 times more Potassium and 1.5 times more Selenium than Dry Roasted Pecans. Both Dry Roasted Pecans and Boiled All Types Kidney Beans have similar amounts of Copper and Zinc per 100 kcal.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Roasted PecansBoiled Kidney Beans
Fat
10.8%
0.41%
10.461 g0.394 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
2.4%
12%
1.338 g6.827 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
1.47%
14%
1.908 g17.953 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
0.79%
0.35%
0.572 g0.252 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
3.5%
13%
1.324 g5.039 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
2.77%
0.18%
0.885 g0.057 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
8.75%
8.38%
0.14 g0.134 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
16%
0.5%
2.757 g0.085 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0%
1.42%
0.158 g52.709 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 Calories:
Dry Roasted Pecans have 26.6 times more Fat, 15.5 times more Saturated Fat and 32.4 times more Omega 6 than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 5.1 times more Protein, 9.4 times more Carbohydrate, 3.8 times more Fiber and 333.6 times more Water than Dry Roasted Pecans. Both Dry Roasted Pecans and Boiled All Types Kidney Beans have similar amounts of Energy and Omega 3 per 100 kcal.