Comparing Nutrients in 14 ounces Salt VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Salt	0%	0%	0%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Salt	Red Kidney Beans	Recommended Dietary Allowance
Energy	0% 0kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	0% 0g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	187% 243g	130g per day for Men 19-50 years
Sugars	0% 0g	11.5% 8.33g	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	159% 60.3g	38g per day for Men 19-50 years
Protein	0% 0g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Salt	Red 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	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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% 0mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salt	Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.53% 95mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	0.22% 8.73μg	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	16.4% 1.3mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	192% 4.4mg	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	230% 1611mg	700mg per day for Men 19-50 years
Potassium	0.93% 31.8mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	10255% 153828mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.021% 0.79g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Salt VS Red Kidney Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Salt vs Red Kidney Beans:

• 14 oz of Raw Red Kidney Beans contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Table Salt.
• 14 ounces of Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Table Salt as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Salt vs Red Kidney Beans:

• 14 ounces of Salt have 3229.8 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 3.5 times more Calcium, 23.3 times more Copper, 20.3 times more Iron, 138 times more Magnesium, 11.1 times more Manganese, more Phosphorus, 169.9 times more Potassium, 32 times more Selenium and 27.9 times more Zinc than Table Salt.
• 14 ounces of Salt lack sufficient amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc
• Both Table Salt as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Red Kidney Beans contain more Energy, more Omega 3, more Carbohydrate, more Sugars, more Fiber and more Protein than Table Salt.
• 14 ounces of Salt provide inadequate amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein
• Both Table Salt as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.