Comparing Nutrients in 14 ounces Flaxseed VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Flaxseed	California Red Kidney Beans	Recommended Dietary Allowance
Energy	73% 2119kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	173% 167g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	45.4% 14.5g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	5659% 91g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	138% 23.4g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	183% 237g	130g per day for Men 19-50 years
Sugars	8.5% 6.15g	NA	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	0% 0g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 4.56g	NA	g per day for Men 19-50 years
Fiber	285% 108g	260% 99g	38g per day for Men 19-50 years
Protein	130% 72.6g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	California 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	544% 6.52mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.88mg	121% 1.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	447% 134μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	86.3% 345μg	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	2.65% 2.4mg	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	8.2% 1.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.2% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	101% 1012mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	538% 4.84mg	485% 4.37mg	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	284% 22.7mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	370% 1556mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	428% 9.85mg	173% 3.97mg	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	364% 2548mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	95% 3227mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	183% 101μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	157% 17.2mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.75% 27.6g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Flaxseed has 3.1 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Vitamin B2, 4.5 times more Vitamin B9 and 7.5 times more Vitamin C than Flaxseed.
• Both Flaxseed and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 14 oz.
• Both Flaxseed as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Flaxseed vs California Red Kidney Beans:

• Flaxseed has 1.3 times more Calcium, 2.5 times more Magnesium, 2.5 times more Manganese, 1.6 times more Phosphorus, 7.9 times more Selenium, 2.7 times more Sodium and 1.7 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Iron and 1.8 times more Potassium than Flaxseed.
• Both Flaxseed and Raw California Red Kidney Beans have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Flaxseed has 1.6 times more Energy, 168.6 times more Fat, 101.8 times more Saturated Fat, 271.6 times more Omega 3 and 109.3 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.1 times more Carbohydrate and 1.3 times more Protein than Flaxseed.
• Both Flaxseed and Raw California Red Kidney Beans have similar amounts of Fiber per 14 oz.
• Both Flaxseed as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.