Comparing Nutrients in 14 ounces California Red Kidney Beans VS Organic FLAX PLUS flakes

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Organic FLAX PLUS flakes	12%	12%	76%

Macro Nutrients

	California Red Kidney Beans	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Energy	45% 1310kcal	48% 1389kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	22.3% 21.7g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	7.7% 2.46g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	373% 5.97g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	35% 5.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	230% 299g	130g per day for Men 19-50 years
Sugars	NA	67% 48.6g	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	260% 99g	173% 66g	38g per day for Men 19-50 years
Protein	173% 97g	84.4% 47.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	5.46% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	9.16% 0.12mg	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	391% 1564μg	5.95% 24μg	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	20% 18mg	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	NA	33.6% 5.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Calcium	77.4% 774mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	39.7% 0.36mg	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	464% 37mg	292% 23.4mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	31% 0.71mg	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	230% 1607mg	261% 1826mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	58.5% 1988mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	121% 1818mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Organic FLAX PLUS flakes per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Organic FLAX PLUS flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Organic FLAX PLUS flakes:

• 14 ounces of California Red Kidney Beans have 4.1 times more Vitamin B1, 21.9 times more Vitamin B2, 9.4 times more Vitamin B3, 11.1 times more Vitamin B5, 13.2 times more Vitamin B6, 65.7 times more Vitamin B9 and more Vitamin C than Organic FLAX PLUS flakes.
• 14 ounces of Organic FLAX PLUS flakes have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Organic FLAX PLUS flakes:

• 14 ounces of California Red Kidney Beans have 3.5 times more Calcium, 12.2 times more Copper, 1.6 times more Iron, 5.7 times more Magnesium, 5.6 times more Manganese, 3 times more Potassium, 1.8 times more Selenium and 8.2 times more Zinc than Organic FLAX PLUS flakes.
• While 14 oz of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 41.6 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Organic FLAX PLUS flakes contain similar levels of Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 1.5 times more Fiber and 2 times more Protein than Organic FLAX PLUS flakes.
• While 14 oz of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 21.8 times more Fat, 17.9 times more Omega 3, 27.8 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Organic FLAX PLUS flakes offer comparable quantities of Energy per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6