Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Vegetarian fillets

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Vegetarian fillets	32%	56%	12%

Macro Nutrients

	Boiled Kidney Beans	Vegetarian fillets	Recommended Dietary Allowance
Energy	17.4% 504kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	73.7% 71.4g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	35.3% 11.3g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	258% 4.13g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	194% 33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	27.5% 35.7g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	4.38% 3.18g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	67% 25.4g	63.7% 24.2g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Vegetarian fillets	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	364% 4.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	275% 3.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	298% 47.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	458% 5.95mg	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	129% 516μg	101% 405μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	695% 16.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	0% 0mg	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	0.79% 0.12mg	91% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Vegetarian fillets	Recommended Dietary Allowance
Calcium	14% 139mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	408% 3.67mg	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	110% 8.8mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	NA	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	78.2% 548mg	255% 1786mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	70% 2381mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	130% 1945mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	7.2% 266g	4.83% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Vegetarian fillets:

• Boiled All Types Kidney Beans have 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Vegetarian fillets.
• While Vegetarian fillets contain 6.9 times more Vitamin B1, 15.5 times more Vitamin B2, 20.8 times more Vitamin B3, 12.5 times more Vitamin B6, more Vitamin B12 and 115 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Vegetarian fillets have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Vegetarian fillets:

• Boiled All Types Kidney Beans have 1.8 times more Magnesium and 1.5 times more Water than Vegetarian fillets.
• While Vegetarian fillets contain 2.7 times more Calcium, 4.3 times more Copper, 3.3 times more Phosphorus, 1.5 times more Potassium, 490 times more Sodium and 1.4 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Vegetarian fillets have similar amounts of Iron and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 2.5 times more Carbohydrate than Vegetarian fillets.
• While Vegetarian fillets contain 2.3 times more Energy, 36 times more Fat, 39 times more Saturated Fat, 6.1 times more Omega 3, 76.8 times more Omega 6, 2.5 times more Sugars and 2.7 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Vegetarian fillets have similar amounts of Fiber per 14 oz.
• Both Boiled All Types Kidney Beans as well as Vegetarian fillets have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.