Comparing Nutrients in 14 ounces Industrial Canola Oil for salads, woks and light frying VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Industrial Canola Oil for salads, woks and light frying	0%	100%	0%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Industrial Canola Oil for salads, woks and light frying	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	121% 3509kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	409% 397g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	96% 30.8g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	1894% 30.3g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	438% 74.5g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	69.6% 90g	130g per day for Men 19-50 years
Sugars	0% 0g	1.75% 1.27g	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	0% 0g	67% 25.4g	38g per day for Men 19-50 years
Protein	0% 0g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Industrial Canola Oil for salads, woks and light frying	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	36.6% 0.48mg	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	0% 0μg	129% 516μg	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	0% 0mg	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	462% 69.3mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	236% 283μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Industrial Canola Oil for salads, woks and light frying	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	95% 0.86mg	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	0% 0mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	74.2% 1.7mg	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	0% 0mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0% 0g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Industrial Canola Oil for salads, woks and light frying vs Boiled Kidney Beans:

• Industrial Canola Oil for salads, woks and light frying have 582 times more Vitamin E and 8.5 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Industrial Canola Oil for salads, woks and light frying.
• Both Industrial Canola Oil for salads, woks and light frying as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Industrial Canola Oil for salads, woks and light frying vs Boiled Kidney Beans:

• Boiled All Types Kidney Beans contain more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium, more Zinc and more Water than Industrial Canola Oil for salads, woks and light frying.

Comparison of macro-nutrients per 14 ounces:

• Industrial Canola Oil for salads, woks and light frying have 7 times more Energy, 200 times more Fat, 106.3 times more Saturated Fat, 44.9 times more Omega 3 and 173.7 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Carbohydrate, more Fiber and more Protein than Industrial Canola Oil for salads, woks and light frying.
• Both Industrial Canola Oil for salads, woks and light frying as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.