Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Palm Oil

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Palm Oil	Recommended Dietary Allowance
Energy	114% 3300kcal	305% 8840kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1031% 1000g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	1541% 493g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	125% 2g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	535% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	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	655% 249g	0% 0g	38g per day for Men 19-50 years
Protein	435% 244g	0% 0g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Palm Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1063% 159mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	66.7% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Palm Oil	Recommended Dietary Allowance
Calcium	195% 1950mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	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	1169% 94mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	0% 0mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0% 0g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 kilogram of California Red Kidney Beans has more Calcium, more Copper, 935 times more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium and more Zinc than Palm Oil.
• 1 kilogram of Palm Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has more Carbohydrate, more Fiber and more Protein than Palm Oil.
• While 1 kg of Palm Oil contains 2.7 times more Energy, 400 times more Fat, 1369.4 times more Saturated Fat, 2.4 times more Omega 3 and 168.5 times more Omega 6 than Raw California Red Kidney Beans.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6
• 1 kilogram of Palm Oil provide inadequate amounts of Carbohydrate, Fiber and Protein