Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Salt

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Salt	0%	0%	0%

Macro Nutrients

	California Red Kidney Beans	Salt	Recommended Dietary Allowance
Energy	114% 3300kcal	0% 0kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0% 0g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	0% 0g	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	Salt	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Salt	Recommended Dietary Allowance
Calcium	195% 1950mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	33.3% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	43.5% 1mg	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	2.35% 80mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	25839% 387580mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Salt per 1 kg

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

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

• 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 Salt.
• 1 kilogram of Salt 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 Table Salt 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 Salt:

• 1 kilogram of California Red Kidney Beans has 8.1 times more Calcium, 36.7 times more Copper, 28.3 times more Iron, 160 times more Magnesium, 10 times more Manganese, more Phosphorus, 186.3 times more Potassium, 32 times more Selenium and 25.5 times more Zinc than Salt.
• While 1 kg of Table Salt contains 3523.5 times more Sodium than Raw California Red Kidney Beans.
• 1 kilogram of Salt lack sufficient amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has more Energy, more Omega 3, more Carbohydrate, more Fiber and more Protein than Salt.
• 1 kilogram of Salt provide inadequate amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein
• Both Raw California Red Kidney Beans as well as Table Salt provide inadequate amounts of Omega 6 in one kilogram.