Comparing Nutrients in 14 ounces Boiled Red Kidney Beans VS Tart, breakfast, low fat

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Boiled Red Kidney Beans	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	17.4% 504kcal	51% 1476kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	24.5% 23.8g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	17.3% 5.53g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	20% 3.4g	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	234% 305g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	26.7% 19.3g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	126% 1131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	168% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	94% 15mg	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	116% 1.5mg	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	99% 397μg	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	16.8% 15mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	11% 111mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	32% 0.29mg	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	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	41.6% 175mg	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	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	96% 1433mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	7.2% 266g	1.3% 47.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Tart, breakfast, low fat per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Red Kidney Beans versus 14 oz of Tart, breakfast, low fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Red Kidney Beans vs Tart, breakfast, low fat:

• 14 ounces of Boiled Red Kidney Beans have 1.3 times more Vitamin B9 and 21 times more Vitamin K than Tart, breakfast, low fat.
• While 14 oz of Tart, breakfast, low fat contain more Vitamin A, 1.8 times more Vitamin B1, 9.5 times more Vitamin B2, 6.6 times more Vitamin B3, 3.2 times more Vitamin B6, 3.2 times more Vitamin C and 17.7 times more Vitamin E than Boiled Red Kidney Beans.
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 14 ounces of Tart, breakfast, low fat have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Red Kidney Beans vs Tart, breakfast, low fat:

• 14 ounces of Boiled Red Kidney Beans have 3.3 times more Copper, 1.5 times more Phosphorus, 6.1 times more Potassium and 3.8 times more Zinc than Tart, breakfast, low fat.
• While 14 oz of Tart, breakfast, low fat contain 1.6 times more Calcium, 10.8 times more Selenium and 180.5 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Tart, breakfast, low fat contain similar levels of Iron and Magnesium per 14 ounces.
• 14 ounces of Tart, breakfast, low fat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Red Kidney Beans have 7.3 times more Omega 3, 4.9 times more Fiber and 2.2 times more Protein than Tart, breakfast, low fat.
• While 14 oz of Tart, breakfast, low fat contain 2.9 times more Energy, 12 times more Fat, 19.3 times more Saturated Fat, 8 times more Omega 6, 3.4 times more Carbohydrate and 15.2 times more Sugars than Boiled Red Kidney Beans.
• 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
• 14 ounces of Tart, breakfast, low fat provide inadequate amounts of Omega 3