Comparing Nutrients in 1 pound Red Kidney Beans VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Flaxseed	13%	67%	20%

Macro Nutrients

	Red Kidney Beans	Flaxseed	Recommended Dietary Allowance
Energy	52.7% 1529kcal	83.5% 2422kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	197% 191g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	6467% 103g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	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	214% 278g	101% 131g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	181% 69g	326% 124g	38g per day for Men 19-50 years
Protein	182% 102g	148% 83g	56g per day for Men 19-50 years

Vitamins

	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	230% 2.76mg	621% 7.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	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	6.35% 0.95mg	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Flaxseed	Recommended Dietary Allowance
Calcium	37.6% 376mg	116% 1157mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	615% 5.53mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	325% 26mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	423% 1778mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	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	263% 1842mg	416% 2912mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	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	3.63% 54.4mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	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

Nutrient Comparison: Red Kidney Beans VS Flaxseed per 1 lb

Compare the macro and micronutrient content in 1 lb of 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 Red Kidney Beans vs Flaxseed:

• 1 pound of Red Kidney Beans has 1.3 times more Vitamin B2, 4.5 times more Vitamin B9, 7.5 times more Vitamin C and 1.3 times more Vitamin K than Flaxseed.
• While 1 lb of Flaxseed contains 2.7 times more Vitamin B1, 1.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.5 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Flaxseed provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin E
• 1 pound of Flaxseed have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Red Kidney Beans has 1.7 times more Potassium than Flaxseed.
• While 1 lb of Flaxseed contains 3.1 times more Calcium, 1.7 times more Copper, 2.8 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus, 7.9 times more Selenium, 2.5 times more Sodium and 1.6 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Flaxseed contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 2.1 times more Carbohydrate, 1.4 times more Sugars and 1.2 times more Protein than Flaxseed.
• While 1 lb of Flaxseed contains 1.6 times more Energy, 39.8 times more Fat, 23.8 times more Saturated Fat, 63.7 times more Omega 3, 25.9 times more Omega 6 and 1.8 times more Fiber than Raw Red Kidney Beans.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6