Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Low Fat Cottonseed Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Low Fat Cottonseed Flour	56%	4%	40%

Macro Nutrients

	Boiled Kidney Beans	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Energy	43.8% 1270kcal	114% 3320kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	33.5% 5.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	278% 361g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	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	168% 64g	NA	38g per day for Men 19-50 years
Protein	155% 86.7g	890% 498g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	1741% 21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	305% 3.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	252% 40.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	89% 4.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	588% 7.64mg	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	325% 1300μg	570% 2280μg	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	13.3% 12mg	26.7% 24mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Calcium	35% 350mg	474% 4740mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	1302% 11.7mg	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	278% 22mg	1573% 126mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	1705% 7160mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	926% 21.3mg	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	197% 1380mg	2267% 15870mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	518% 17610mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	1055% 116mg	11mg per day for Men 19-50 years
Water	18% 669g	1.86% 69g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Low Fat Cottonseed Flour:

• Low Fat Glandless Cottonseed Flour contain more Vitamin A, 13.1 times more Vitamin B1, 6.8 times more Vitamin B2, 7 times more Vitamin B3, 2 times more Vitamin B5, 6.4 times more Vitamin B6, 1.8 times more Vitamin B9 and 2 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Low Fat Glandless Cottonseed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Low Fat Cottonseed Flour:

• Boiled All Types Kidney Beans have 9.7 times more Water than Low Fat Glandless Cottonseed Flour.
• While Low Fat Glandless Cottonseed Flour contain 13.5 times more Calcium, 5.4 times more Copper, 5.7 times more Iron, 17 times more Magnesium, 5 times more Manganese, 11.5 times more Phosphorus, 4.3 times more Potassium, 35 times more Sodium and 11.6 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 85 times more Omega 3 than Low Fat Glandless Cottonseed Flour.
• While Low Fat Glandless Cottonseed Flour contain 2.6 times more Energy, 2.8 times more Fat, 5.3 times more Omega 6, 1.6 times more Carbohydrate and 5.7 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Low Fat Glandless Cottonseed Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.