Comparing Nutrients in 1 kilogram Tart, breakfast, low fat VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tart, breakfast, low fat	4%	14%	82%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Tart, breakfast, low fat	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	128% 3720kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	61.8% 60g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	43.5% 14g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	50.4% 8.56g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	591% 768g	175% 228g	130g per day for Men 19-50 years
Sugars	67% 48.7g	4.4% 3.2g	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	39.5% 15g	168% 64g	38g per day for Men 19-50 years
Protein	71.3% 40g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Tart, breakfast, low fat	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	317% 2850μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	238% 2.85mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	422% 5.5mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	238% 38mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	292% 3.8mg	92% 1.2mg	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	250% 1000μg	325% 1300μg	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	42.2% 38mg	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	35.3% 5.3mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tart, breakfast, low fat	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	44% 440mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	240% 2.16mg	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	428% 34.2mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	NA	187% 4.3mg	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	133% 930mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	19.4% 660mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	241% 3610mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	91% 10mg	11mg per day for Men 19-50 years
Water	3.25% 120g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tart, breakfast, low fat vs Boiled Kidney Beans:

• Tart, breakfast, low fat has more Vitamin A, 1.8 times more Vitamin B1, 9.5 times more Vitamin B2, 6.6 times more Vitamin B3, 3.2 times more Vitamin B6, 3.2 times more Vitamin C and 17.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B9 and 21 times more Vitamin K than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tart, breakfast, low fat vs Boiled Kidney Beans:

• Tart, breakfast, low fat has 1.3 times more Calcium, 1.5 times more Iron, 11.7 times more Selenium and 361 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3 times more Copper, 1.5 times more Phosphorus, 6.1 times more Potassium, 3.6 times more Zinc and 5.6 times more Water than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Boiled All Types Kidney Beans have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Tart, breakfast, low fat has 2.9 times more Energy, 12 times more Fat, 19.1 times more Saturated Fat, 7.9 times more Omega 6, 3.4 times more Carbohydrate and 15.2 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.4 times more Omega 3, 4.3 times more Fiber and 2.2 times more Protein than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.