Comparing Nutrients in 1 kilogram Vegetarian fillets VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Vegetarian fillets	32%	56%	12%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Vegetarian fillets	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	100% 2900kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	186% 180g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	650% 10.4g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	488% 83g	4.9% 0.83g	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	114% 148g	130g per day for Men 19-50 years
Sugars	11% 8g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	161% 61g	113% 43g	38g per day for Men 19-50 years
Protein	411% 230g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Vegetarian fillets	Canned Red Kidney Beans with Liquids	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	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	692% 9mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	750% 120mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1154% 15mg	61.5% 0.8mg	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	57.5% 230μg	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	8.9% 8mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vegetarian fillets	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	95% 950mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	1028% 9.25mg	163% 1.47mg	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	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	NA	127% 2.9mg	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	151% 1060mg	700mg per day for Men 19-50 years
Potassium	176% 6000mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	327% 4900mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	12% 450g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Vegetarian fillets VS Canned Red Kidney Beans with Liquids per 1 kg

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

Lets compare vitamin content per 1 kilogram of Vegetarian fillets vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Vegetarian fillets has 10.4 times more Vitamin B1, 13.4 times more Vitamin B2, 24.3 times more Vitamin B3, 18.8 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin B12 and 172.5 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains more Vitamin K than Vegetarian fillets.
• 1 kilogram of Vegetarian fillets have insufficient amounts of Vitamin K
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin B12 and Vitamin E
• Both Vegetarian fillets as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Vegetarian fillets vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Vegetarian fillets has 3.3 times more Calcium, 6.3 times more Copper, 1.6 times more Iron, 4.2 times more Phosphorus, 2.3 times more Potassium, 1.9 times more Sodium and 2.3 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.3 times more Magnesium and 1.7 times more Water than Vegetarian fillets.
• 1 kilogram of Vegetarian fillets lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Vegetarian fillets has 3.6 times more Energy, 50 times more Fat, 22.8 times more Saturated Fat, 20.4 times more Omega 3, 99.9 times more Omega 6, 1.4 times more Fiber and 4.4 times more Protein than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.6 times more Carbohydrate and 2.3 times more Sugars than Vegetarian fillets.
• 1 kilogram of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6