Comparing Nutrients in 1 kilogram Salt VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Salt	0%	0%	0%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Salt	Red Kidney Beans	Recommended Dietary Allowance
Energy	0% 0kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	471% 613g	130g per day for Men 19-50 years
Sugars	0% 0g	29% 21g	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	0% 0g	400% 152g	38g per day for Men 19-50 years
Protein	0% 0g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Salt	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	305% 3.97mg	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	0% 0μg	985% 3940μg	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	0% 0mg	50% 45mg	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	0% 0mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salt	Red Kidney Beans	Recommended Dietary Allowance
Calcium	24% 240mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	0.55% 22μg	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	41.3% 3.3mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	483% 11mg	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	0% 0mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	2.35% 80mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	25839% 387580mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	254% 28mg	11mg per day for Men 19-50 years
Water	0.054% 2g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Salt VS Red Kidney Beans per 1 kg

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

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

• 1 kg of Raw Red Kidney Beans contains more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Table Salt.
• 1 kilogram of Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Table Salt as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Salt vs Red Kidney Beans:

• 1 kilogram of Salt has 3229.8 times more Sodium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 3.5 times more Calcium, 23.3 times more Copper, 20.3 times more Iron, 138 times more Magnesium, 11.1 times more Manganese, more Phosphorus, 169.9 times more Potassium, 32 times more Selenium and 27.9 times more Zinc than Table Salt.
• 1 kilogram of Salt lack sufficient amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc
• Both Table Salt as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

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