Comparing Nutrients in 14 ounces Vegetarian fillets VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Vegetarian fillets	32%	56%	12%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Vegetarian fillets	Red Kidney Beans	Recommended Dietary Allowance
Energy	39.7% 1151kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	73.7% 71.4g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	35.3% 11.3g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	258% 4.13g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	194% 33g	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	27.5% 35.7g	187% 243g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	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	63.7% 24.2g	159% 60.3g	38g per day for Men 19-50 years
Protein	163% 91g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Vegetarian fillets	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	364% 4.37mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.57mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	298% 47.6mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	458% 5.95mg	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	101% 405μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	695% 16.7μg	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	91% 13.7mg	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

	Vegetarian fillets	Red Kidney Beans	Recommended Dietary Allowance
Calcium	37.7% 377mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	408% 3.67mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	99% 7.94mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	NA	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	255% 1786mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	70% 2381mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	130% 1945mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	101% 11mg	11mg per day for Men 19-50 years
Water	4.83% 179g	1.26% 46.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Vegetarian fillets 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 Vegetarian fillets vs Red Kidney Beans:

• 14 ounces of Vegetarian fillets have 1.8 times more Vitamin B1, 4.2 times more Vitamin B2, 5.7 times more Vitamin B3, 3.8 times more Vitamin B6, more Vitamin B12 and 16.4 times more Vitamin E than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 3.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Vegetarian fillets.
• 14 ounces of Vegetarian fillets have insufficient amounts of Vitamin C and Vitamin K
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Vegetarian fillets as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

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

• 14 ounces of Vegetarian fillets have 1.3 times more Copper and 40.8 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 3.3 times more Iron, 6 times more Magnesium, 2.3 times more Potassium, 3.2 times more Selenium and 2 times more Zinc than Vegetarian fillets.
• Both Vegetarian fillets and Red Kidney Beans contain similar levels of Calcium and Phosphorus per 14 ounces.
• 14 ounces of Vegetarian fillets lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Vegetarian fillets have 17 times more Fat, 18.5 times more Saturated Fat, 2.9 times more Omega 3 and 36.4 times more Omega 6 than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 6.8 times more Carbohydrate, 2.6 times more Sugars and 2.5 times more Fiber than Vegetarian fillets.
• Both Vegetarian fillets and Red Kidney Beans offer comparable quantities of Energy and Protein per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6