Comparing Nutrients in 14 ounces California Red Kidney Beans VS Tomatoseed Oil

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Tomatoseed Oil	0%	100%	0%

Macro Nutrients

	California Red Kidney Beans	Tomatoseed Oil	Recommended Dietary Allowance
Energy	45% 1310kcal	121% 3509kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	409% 397g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	244% 78g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	571% 9.13g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	1186% 202g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	0% 0g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	173% 97g	0% 0g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Tomatoseed Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	0% 0mg	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	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	101% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Tomatoseed Oil	Recommended Dietary Allowance
Calcium	77.4% 774mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	NA	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	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	230% 1607mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	0% 0mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Tomatoseed Oil per 14 oz

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

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Tomatoseed Oil:

• 14 ounces of California Red Kidney Beans have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Tomatoseed Oil.
• 14 ounces of Tomatoseed Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw California Red Kidney Beans as well as Tomatoseed Oil have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Tomatoseed Oil:

• 14 ounces of California Red Kidney Beans have more Calcium, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium and more Zinc than Tomatoseed Oil.
• 14 ounces of Tomatoseed Oil lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have more Carbohydrate, more Fiber and more Protein than Tomatoseed Oil.
• While 14 oz of Tomatoseed Oil contain 2.7 times more Energy, 400 times more Fat, 547.2 times more Saturated Fat, 27.4 times more Omega 3 and 940.7 times more Omega 6 than Raw California Red Kidney Beans.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6
• 14 ounces of Tomatoseed Oil provide inadequate amounts of Carbohydrate, Fiber and Protein