Comparing Nutrients in 100 calories Canned Kidney Beans VS Flaxseed

Weight per 100 calories

• Canned Kidney Beans: 119g
• Flaxseed: 18.7g

Flaxseed has 6.4 times more energy per unit of mass than Canned All Types Kidney Beans, which is very high in comparison to other foods. Canned Kidney Beans having average energy density.

Which food has more nutrients per 100 calories - Canned Kidney Beans or Flaxseed?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Flaxseed	13%	67%	20%

Macro Nutrients

	Canned Kidney Beans	Flaxseed	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	8.14% 7.9g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	2.14% 0.69g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	267% 4.27g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	4.16% 5.4g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	0.4% 0.29g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0g	% 0.075g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 0.22g	g per day for Men 19-50 years
Fiber	13.5% 5.1g	13.5% 5.1g	38g per day for Men 19-50 years
Protein	11% 6.2g	6.1% 3.43g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Flaxseed	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.67% 0.061mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	3.7% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.78% 0.088mg	6.8% 0.089mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	21% 6.33μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.7% 43μg	4.07% 16.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.6% 1.43mg	0.12% 0.11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.16% 0.024mg	0.39% 0.058mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.07% 4.9μg	0.67% 0.81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Flaxseed	Recommended Dietary Allowance
Calcium	4.05% 40.5mg	4.78% 47.8mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	25.4% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	17.4% 1.4mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	7.65% 32mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	20.2% 0.46mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.3% 107mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	4.48% 152mg	3400mg per day for Men 19-50 years
Selenium	1.95% 1.07μg	8.65% 4.76μg	55μg per day for Men 19-50 years
Sodium	23.5% 352mg	0.37% 5.6mg	1500mg per day for Men 19-50 years
Zinc	4.98% 0.55mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.035% 1.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Kidney Beans vs Flaxseed:

• Canned All Types Kidney Beans have 2 times more Vitamin B2, 2.6 times more Vitamin B9, 12.7 times more Vitamin C and 6.1 times more Vitamin K than Flaxseed.
• While Flaxseed contains 2.2 times more Vitamin B1 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Flaxseed have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 100 kcal.
• Both Canned All Types Kidney Beans as well as Flaxseed have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Canned Kidney Beans vs Flaxseed:

• Canned All Types Kidney Beans have 1.3 times more Iron, 1.9 times more Potassium, 62.7 times more Sodium and 71.3 times more Water than Flaxseed.
• While Flaxseed contains 1.4 times more Copper, 2.3 times more Magnesium, 2.3 times more Manganese, 4.4 times more Selenium and 1.5 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Flaxseed have similar amounts of Calcium and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned All Types Kidney Beans have 3.2 times more Carbohydrate, 7.6 times more Sugars and 1.8 times more Protein than Flaxseed.
• While Flaxseed contains 11.1 times more Fat, 4.1 times more Saturated Fat, 43.8 times more Omega 3 and 8.8 times more Omega 6 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Flaxseed have similar amounts of Energy and Fiber per 100 kcal.
• Both Canned All Types Kidney Beans as well as Flaxseed have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.