Comparing Nutrients in 14 ounces Boiled Red Kidney Beans VS Hazelnut Oil

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Hazelnut Oil	0%	100%	0%

Macro Nutrients

	Boiled Red Kidney Beans	Hazelnut Oil	Recommended Dietary Allowance
Energy	17.4% 504kcal	121% 3509kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	409% 397g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	92% 29.4g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	236% 40g	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	0% 0g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	77.3% 29.4g	0% 0g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Hazelnut Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	129% 516μg	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	5.3% 4.76mg	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	0.79% 0.12mg	1249% 187mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Hazelnut Oil	Recommended Dietary Allowance
Calcium	11% 111mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	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	146% 11.7mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	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	80.5% 564mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	0% 0mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Hazelnut Oil per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Red Kidney Beans vs Hazelnut Oil:

• 14 ounces of Boiled Red Kidney Beans have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Hazelnut Oil.
• While 14 oz of Hazelnut Oil contain 1573.3 times more Vitamin E than Boiled Red Kidney Beans.
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• 14 ounces of Hazelnut Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Boiled Red Kidney Beans as well as Hazelnut Oil have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Boiled Red Kidney Beans vs Hazelnut Oil:

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

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Red Kidney Beans have more Omega 3, more Carbohydrate, more Fiber and more Protein than Hazelnut Oil.
• While 14 oz of Hazelnut Oil contain 7 times more Energy, 200 times more Fat, 102.8 times more Saturated Fat and 94.4 times more Omega 6 than Boiled Red Kidney Beans.
• 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
• 14 ounces of Hazelnut Oil provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein