Comparing Nutrients in 1 kilogram Flaxseed VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Flaxseed	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	184% 5340kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	435% 422g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	114% 36.6g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	14258% 228g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	347% 59g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	172% 224g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	NA	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	0% 0g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 11.5g	NA	g per day for Men 19-50 years
Fiber	718% 273g	245% 93g	38g per day for Men 19-50 years
Protein	327% 183g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Boiled California 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	1370% 16.4mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.85mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	364% 4.73mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1127% 338μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	218% 870μg	185% 740μg	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	6.67% 6mg	13.3% 12mg	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	20.7% 3.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	255% 2550mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	1356% 12mg	321% 2.9mg	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	716% 57.3mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	933% 3920mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	1079% 25mg	138% 3.18mg	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	917% 6420mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	239% 8130mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	395% 43.4mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	1.9% 69.6g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Flaxseed has 12.7 times more Vitamin B1, 2.6 times more Vitamin B2, 5.7 times more Vitamin B3, 4.5 times more Vitamin B5 and 4.5 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Flaxseed and Boiled California Red Kidney Beans provide similar amounts of Vitamin B9 per one kilogram.
• Both Flaxseed as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Flaxseed has 3.9 times more Calcium, 4.2 times more Copper, 1.9 times more Iron, 8.2 times more Magnesium, 7.8 times more Manganese, 4.7 times more Phosphorus, 1.9 times more Potassium, 21.2 times more Selenium, 7.5 times more Sodium and 5 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Flaxseed has 4.3 times more Energy, 468.4 times more Fat, 261.6 times more Saturated Fat, 712.9 times more Omega 3, 295.2 times more Omega 6, 1.3 times more Carbohydrate, 2.9 times more Fiber and 2 times more Protein than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6