Comparing Nutrients in 1 pound California Red Kidney Beans VS Roasted Cottonseed

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Roasted Cottonseed	24%	60%	16%

Macro Nutrients

	California Red Kidney Beans	Roasted Cottonseed	Recommended Dietary Allowance
Energy	51.6% 1497kcal	79% 2295kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	170% 165g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	137% 44g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	477% 81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	76.4% 99g	130g per day for Men 19-50 years
Sugars	NA	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	297% 113g	65.7% 25g	38g per day for Men 19-50 years
Protein	197% 111g	264% 148g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Roasted Cottonseed	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	89% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	273% 3.55mg	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	447% 1787μg	264% 1057μg	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	22.7% 20.4mg	45.4% 41mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Roasted Cottonseed	Recommended Dietary Allowance
Calcium	88.5% 885mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	605% 5.44mg	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	530% 42.4mg	306% 24.5mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	475% 1996mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	430% 9.9mg	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	262% 1837mg	518% 3629mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	180% 6123mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	247% 27.2mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Roasted Cottonseed per 1 lb

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

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Roasted Cottonseed:

• 1 pound of California Red Kidney Beans has 1.7 times more Vitamin B5 and 1.7 times more Vitamin B9 than Roasted Cottonseed.
• While 1 lb of Roasted Glandless Cottonseed Kernels contains more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B3, 2 times more Vitamin B6 and 2 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Roasted Cottonseed provide similar amounts of Vitamin B2 per one pound.
• 1 pound of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Roasted Cottonseed:

• 1 pound of California Red Kidney Beans has 2 times more Calcium and 1.7 times more Iron than Roasted Cottonseed.
• While 1 lb of Roasted Glandless Cottonseed Kernels contains 2.8 times more Magnesium, 2.2 times more Manganese, 2 times more Phosphorus and 2.4 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Roasted Cottonseed contain similar levels of Copper and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 1.2 times more Omega 3, 2.7 times more Carbohydrate and 4.5 times more Fiber than Roasted Cottonseed.
• While 1 lb of Roasted Glandless Cottonseed Kernels contains 1.5 times more Energy, 145.2 times more Fat, 269.4 times more Saturated Fat, 330.8 times more Omega 6 and 1.3 times more Protein than Raw California Red Kidney Beans.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6