Comparing Nutrients in 1 pound California Red Kidney Beans VS Tomatillos

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Tomatillos	11%	25%	64%

Macro Nutrients

	California Red Kidney Beans	Tomatillos	Recommended Dietary Allowance
Energy	51.6% 1497kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	4.77% 4.63g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	10.7% 1.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	NA	24.6% 18g	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	22.7% 8.6g	38g per day for Men 19-50 years
Protein	197% 111g	7.78% 4.35g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Tomatillos	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	52.4% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	19.5% 0.25mg	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	7.94% 31.8μg	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	59% 53mg	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	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	38% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Tomatillos	Recommended Dietary Allowance
Calcium	88.5% 885mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	40% 0.36mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	30% 0.69mg	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	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	35.8% 1216mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	11.2% 416g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Tomatillos per 1 lb

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

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

• 1 pound of California Red Kidney Beans has 12 times more Vitamin B1, 6.3 times more Vitamin B2, 5.2 times more Vitamin B5, 7.1 times more Vitamin B6 and 56.3 times more Vitamin B9 than Tomatillos.
• While 1 lb of Raw Tomatillos contains 2.6 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Tomatillos provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Tomatillos have insufficient amounts of Vitamin B9
• Both Raw California Red Kidney Beans as well as Raw Tomatillos have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of California Red Kidney Beans has 27.9 times more Calcium, 13.9 times more Copper, 15.1 times more Iron, 8 times more Magnesium, 6.5 times more Manganese, 10.4 times more Phosphorus, 5.6 times more Potassium, 6.4 times more Selenium and 11.6 times more Zinc than Tomatillos.
• While 1 lb of Raw Tomatillos contains 7.8 times more Water than Raw California Red Kidney Beans.
• 1 pound of Tomatillos lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 10.3 times more Energy, 5.3 times more Omega 3, 10.2 times more Carbohydrate, 13.1 times more Fiber and 25.4 times more Protein than Tomatillos.
• While 1 lb of Raw Tomatillos contains 7.4 times more Omega 6 than Raw California Red Kidney Beans.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Tomatillos provide inadequate amounts of Energy, Omega 3 and Protein