Comparing Nutrients in 1 kilogram Vegetarian fillets VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Vegetarian fillets	32%	56%	12%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Vegetarian fillets	California Red Kidney Beans	Recommended Dietary Allowance
Energy	100% 2900kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	186% 180g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	650% 10.4g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	488% 83g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.2% 90g	460% 598g	130g per day for Men 19-50 years
Sugars	11% 8g	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	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	161% 61g	655% 249g	38g per day for Men 19-50 years
Protein	411% 230g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Vegetarian fillets	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	917% 11mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	692% 9mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	750% 120mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1154% 15mg	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	255% 1020μg	985% 3940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1750% 42μg	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	230% 34.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vegetarian fillets	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	95% 950mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	1028% 9.25mg	1222% 11mg	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	250% 20mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	NA	435% 10mg	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	643% 4500mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	176% 6000mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	327% 4900mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	12% 450g	3.18% 118g	3700g per day for Men 19-50 years

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

• Vegetarian fillets have 2.1 times more Vitamin B1, 4.1 times more Vitamin B2, 5.8 times more Vitamin B3, 3.8 times more Vitamin B6 and more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.9 times more Vitamin B9 and more Vitamin C than Vegetarian fillets.
• Both Vegetarian fillets as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Vegetarian fillets vs California Red Kidney Beans:

• Vegetarian fillets have 44.5 times more Sodium and 3.8 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.1 times more Calcium, 4.7 times more Iron, 7 times more Magnesium, 2.5 times more Potassium, 3.2 times more Selenium and 1.8 times more Zinc than Vegetarian fillets.
• Both Vegetarian fillets and Raw California Red Kidney Beans have similar amounts of Copper and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Vegetarian fillets have 72 times more Fat, 79.1 times more Saturated Fat, 12.4 times more Omega 3 and 153.6 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.6 times more Carbohydrate and 4.1 times more Fiber than Vegetarian fillets.
• Both Vegetarian fillets and Raw California Red Kidney Beans have similar amounts of Energy and Protein per 1 kg.
• Both Vegetarian fillets as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.