Comparing Nutrients in 1 pound California Red Kidney Beans VS Flaxseed

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Flaxseed	Recommended Dietary Allowance
Energy	51.6% 1497kcal	83.5% 2422kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	197% 191g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	6467% 103g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	158% 26.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	101% 131g	130g per day for Men 19-50 years
Sugars	NA	9.7% 7.03g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 5.2g	g per day for Men 19-50 years
Fiber	297% 113g	326% 124g	38g per day for Men 19-50 years
Protein	197% 111g	148% 83g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Flaxseed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	621% 7.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	89.4% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	511% 153μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	447% 1787μg	99% 395μg	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	3.02% 2.72mg	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	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Flaxseed	Recommended Dietary Allowance
Calcium	88.5% 885mg	116% 1157mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	615% 5.53mg	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	325% 26mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	423% 1778mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	489% 11.3mg	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	262% 1837mg	416% 2912mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	108% 3688mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	179% 19.7mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.85% 31.6g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 1.4 times more Vitamin B2, 4.5 times more Vitamin B9 and 7.5 times more Vitamin C than Flaxseed.
• While Flaxseed contains 3.1 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Flaxseed have similar amounts of Vitamin B6 per 1 lb.
• Both Raw California Red Kidney Beans as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Raw California Red Kidney Beans have 1.6 times more Iron and 1.8 times more Potassium than Flaxseed.
• While Flaxseed contains 1.3 times more Calcium, 2.5 times more Magnesium, 2.5 times more Manganese, 1.6 times more Phosphorus, 7.9 times more Selenium, 2.7 times more Sodium and 1.7 times more Zinc than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Flaxseed have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 2.1 times more Carbohydrate and 1.3 times more Protein than Flaxseed.
• While Flaxseed contains 1.6 times more Energy, 168.6 times more Fat, 101.8 times more Saturated Fat, 271.6 times more Omega 3 and 109.3 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Flaxseed have similar amounts of Fiber per 1 lb.
• Both Raw California Red Kidney Beans as well as Flaxseed have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.