Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Organic FLAX PLUS flakes

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Organic FLAX PLUS flakes	12%	12%	76%

Macro Nutrients

	California Red Kidney Beans	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Energy	114% 3300kcal	121% 3500kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	56.3% 54.6g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	19.4% 6.2g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	941% 15g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	88.4% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	579% 753g	130g per day for Men 19-50 years
Sugars	NA	169% 123g	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	655% 249g	437% 166g	38g per day for Men 19-50 years
Protein	435% 244g	213% 119g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	23% 0.3mg	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	985% 3940μg	15% 60μg	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	50% 45mg	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	84.7% 12.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Calcium	195% 1950mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	100% 0.9mg	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	1169% 94mg	736% 59mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	78.3% 1.8mg	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	579% 4050mg	657% 4600mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	147% 5010mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	305% 4580mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Organic FLAX PLUS flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Organic FLAX PLUS flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Organic FLAX PLUS flakes:

• 1 kilogram of California Red Kidney Beans has 4.1 times more Vitamin B1, 21.9 times more Vitamin B2, 9.4 times more Vitamin B3, 11.1 times more Vitamin B5, 13.2 times more Vitamin B6, 65.7 times more Vitamin B9 and more Vitamin C than Organic FLAX PLUS flakes.
• 1 kilogram of Organic FLAX PLUS flakes have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Organic FLAX PLUS flakes:

• 1 kilogram of California Red Kidney Beans has 3.5 times more Calcium, 12.2 times more Copper, 1.6 times more Iron, 5.7 times more Magnesium, 5.6 times more Manganese, 3 times more Potassium, 1.8 times more Selenium and 8.2 times more Zinc than Organic FLAX PLUS flakes.
• While 1 kg of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contains 41.6 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Organic FLAX PLUS flakes contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 1.5 times more Fiber and 2 times more Protein than Organic FLAX PLUS flakes.
• While 1 kg of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contains 21.8 times more Fat, 17.9 times more Omega 3, 27.8 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Organic FLAX PLUS flakes offer comparable quantities of Energy per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6