Comparing Nutrients in 14 ounces Flaxseed Oil with sliced flaxseed VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Flaxseed Oil with sliced flaxseed	0%	100%	0%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Flaxseed Oil with sliced flaxseed	Canned Kidney Beans	Recommended Dietary Allowance
Energy	120% 3485kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	405% 393g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	112% 36g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	12137% 194g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	368% 62.6g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.2% 1.55g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	NA	10% 7.34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	NA	45% 17g	38g per day for Men 19-50 years
Protein	2.62% 1.47g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Flaxseed Oil with sliced flaxseed	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	22.6% 0.29mg	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	NA	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.8% 2.8mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed Oil with sliced flaxseed	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	59.5% 0.54mg	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	17% 1.35mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	29% 0.67mg	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	15.3% 107mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	NA	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.017% 0.64g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Flaxseed Oil with sliced flaxseed vs Canned Kidney Beans:

• Flaxseed Oil with added sliced flaxseed has 35.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Flaxseed Oil with added sliced flaxseed and Canned All Types Kidney Beans have similar amounts of Vitamin K per 14 oz.

Comparing minerals per 14 ounces for Flaxseed Oil with sliced flaxseed vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 3.8 times more Calcium, 2 times more Copper, 3.4 times more Iron, 1.8 times more Magnesium, 3.3 times more Phosphorus, 7.6 times more Potassium, 49.3 times more Sodium, 1.5 times more Zinc and 487.8 times more Water than Flaxseed Oil with added sliced flaxseed.
• Both Flaxseed Oil with added sliced flaxseed and Canned All Types Kidney Beans have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Flaxseed Oil with added sliced flaxseed has 10.5 times more Energy, 165 times more Fat, 64.2 times more Saturated Fat, 596.7 times more Omega 3 and 148.9 times more Omega 6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 37.2 times more Carbohydrate and 14.1 times more Protein than Flaxseed Oil with added sliced flaxseed.
• Both Flaxseed Oil with added sliced flaxseed as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.