Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Sunflower Oil

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Sunflower Oil	0%	100%	0%

Macro Nutrients

	Boiled California Red Kidney Beans	Sunflower Oil	Recommended Dietary Allowance
Energy	42.8% 1240kcal	305% 8840kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1031% 1000g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	322% 103g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	3865% 657g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	0% 0g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	245% 93g	0% 0g	38g per day for Men 19-50 years
Protein	163% 91g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Sunflower Oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	0% 0mg	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	185% 740μg	0% 0μg	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	0% 0mg	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	NA	2739% 411mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Sunflower Oil	Recommended Dietary Allowance
Calcium	66% 660mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	0% 0mg	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	373% 30mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	NA	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	196% 1370mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	0% 0mg	11mg per day for Men 19-50 years
Water	18% 669g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Sunflower Oil per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Sunflower Oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Sunflower Oil:

• 1 kilogram of Boiled California Red Kidney Beans has more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Sunflower Oil.
• 1 kilogram of Sunflower Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as 65% Linoleic Sunflower Oil have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Sunflower Oil:

• 1 kilogram of Boiled California Red Kidney Beans has more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium and more Zinc than Sunflower Oil.
• 1 kilogram of Sunflower Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has more Omega 3, more Carbohydrate, more Fiber and more Protein than Sunflower Oil.
• While 1 kg of 65% Linoleic Sunflower Oil contains 7.1 times more Energy, 1111.1 times more Fat, 735.7 times more Saturated Fat and 3285 times more Omega 6 than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 1 kilogram of Sunflower Oil provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein