Comparing Nutrients in 14 ounces Boiled Red Kidney Beans VS Vegetarian fillets

Macros Ratio

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

Macro Nutrients

	Boiled Red 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	0.89% 0.29g	35.3% 11.3g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	258% 4.13g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	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	77.3% 29.4g	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 Red 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 Red Kidney Beans	Vegetarian fillets	Recommended Dietary Allowance
Calcium	11% 111mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	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	146% 11.7mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	21.7% 91mg	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	255% 1786mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	70% 2381mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	130% 1945mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	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

Nutrient Comparison: Boiled Red Kidney Beans VS Vegetarian fillets per 14 oz

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

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

• 14 ounces of Boiled Red Kidney Beans have 1.3 times more Vitamin B9 and more Vitamin K than Vegetarian fillets.
• While 14 oz of 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 Red Kidney Beans.
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• 14 ounces of Vegetarian fillets have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Vegetarian fillets have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled Red Kidney Beans have 1.5 times more Iron and 2 times more Magnesium than Vegetarian fillets.
• While 14 oz of Vegetarian fillets contain 3.4 times more Calcium, 3.8 times more Copper, 3.2 times more Phosphorus, 1.5 times more Potassium, 245 times more Sodium and 1.3 times more Zinc than Boiled Red Kidney Beans.
• 14 ounces of Vegetarian fillets lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Red Kidney Beans have 2.5 times more Carbohydrate and 1.2 times more Fiber than Vegetarian fillets.
• While 14 oz of Vegetarian fillets contain 2.3 times more Energy, 36 times more Fat, 39.6 times more Saturated Fat, 6.2 times more Omega 3, 77.5 times more Omega 6 and 2.7 times more Protein than Boiled Red Kidney Beans.
• 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6