Comparing Nutrients in 1 pound Boiled Red Kidney Beans VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Flaxseed	13%	67%	20%

Macro Nutrients

	Boiled Red Kidney Beans	Flaxseed	Recommended Dietary Allowance
Energy	20% 576kcal	83.5% 2422kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	197% 191g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	6467% 103g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	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	79.6% 103g	101% 131g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	88.3% 33.6g	326% 124g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	60.5% 0.73mg	621% 7.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	89.4% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	147% 590μg	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	6.05% 5.44mg	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	0.91% 0.14mg	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Flaxseed	Recommended Dietary Allowance
Calcium	12.7% 127mg	116% 1157mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	167% 13.3mg	325% 26mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	423% 1778mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	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	92% 644mg	416% 2912mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	108% 3688mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	179% 19.7mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.85% 31.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Flaxseed per 1 lb

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

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

• 1 pound of Boiled Red Kidney Beans has 1.5 times more Vitamin B9 and 2 times more Vitamin K than Flaxseed.
• While 1 lb of Flaxseed contains 10.3 times more Vitamin B1, 2.8 times more Vitamin B2, 5.3 times more Vitamin B3, 4.5 times more Vitamin B5, 3.9 times more Vitamin B6 and 10.3 times more Vitamin E than Boiled Red Kidney Beans.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Boiled Red Kidney Beans as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 lb of Flaxseed contains 9.1 times more Calcium, 5 times more Copper, 1.9 times more Iron, 8.7 times more Magnesium, 5.2 times more Manganese, 4.5 times more Phosphorus, 2 times more Potassium, 21.2 times more Selenium, 15 times more Sodium and 4.1 times more Zinc than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Flaxseed contains 4.2 times more Energy, 84.3 times more Fat, 50.9 times more Saturated Fat, 135.8 times more Omega 3, 55.2 times more Omega 6, 1.3 times more Carbohydrate, 4.8 times more Sugars, 3.7 times more Fiber and 2.1 times more Protein than Boiled Red Kidney Beans.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6