Comparing Nutrients in 14 ounces Canned Kidney Beans VS Flaxseed Oil with sliced flaxseed

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Flaxseed Oil with sliced flaxseed	0%	100%	0%

Macro Nutrients

	Canned Kidney Beans	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Energy	11.5% 333kcal	120% 3485kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	405% 393g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	112% 36g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	12137% 194g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	368% 62.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	1.2% 1.55g	130g per day for Men 19-50 years
Sugars	10% 7.34g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 7.34g	NA	g per day for Men 19-50 years
Fiber	45% 17g	NA	38g per day for Men 19-50 years
Protein	37% 20.7g	2.62% 1.47g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35.7% 143μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	18.8% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Calcium	13.5% 135mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	29.5% 0.27mg	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	58% 4.64mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	24.3% 0.56mg	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	51% 357mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	NA	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	8.37% 310g	0.017% 0.64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Flaxseed Oil with sliced flaxseed:

• Canned All Types Kidney Beans have 1.2 times more Vitamin K than Flaxseed Oil with added sliced flaxseed.
• While Flaxseed Oil with added sliced flaxseed contains 35.5 times more Vitamin E than Canned All Types Kidney Beans.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Flaxseed Oil with sliced flaxseed:

• Canned All Types Kidney Beans have 3.8 times more Calcium, 2 times more Copper, 3.4 times more Iron, 1.8 times more Magnesium, 3.3 times more Phosphorus, 7.6 times more Potassium, 49.3 times more Sodium, 1.5 times more Zinc and 487.8 times more Water than Flaxseed Oil with added sliced flaxseed.
• Both Canned All Types Kidney Beans and Flaxseed Oil with added sliced flaxseed have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned All Types Kidney Beans have 37.2 times more Carbohydrate and 14.1 times more Protein than Flaxseed Oil with added sliced flaxseed.
• While Flaxseed Oil with added sliced flaxseed contains 10.5 times more Energy, 165 times more Fat, 64.2 times more Saturated Fat, 596.7 times more Omega 3 and 148.9 times more Omega 6 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Flaxseed Oil with added sliced flaxseed have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.