Comparing Nutrients in 1 pound Organic FLAX PLUS flakes VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Organic FLAX PLUS flakes	12%	12%	76%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Organic FLAX PLUS flakes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	54.7% 1588kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	25.5% 24.8g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	427% 6.83g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	263% 341g	78% 102g	130g per day for Men 19-50 years
Sugars	76.6% 55.6g	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	198% 75.3g	111% 42g	38g per day for Men 19-50 years
Protein	96% 54g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Organic FLAX PLUS flakes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.24% 1mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.35% 0.32mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	36.3% 0.47mg	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	6.8% 27.2μg	84% 336μg	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	0% 0mg	6.05% 5.44mg	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	38.4% 5.76mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Organic FLAX PLUS flakes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	25% 249mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	146% 1.3mg	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	334% 26.7mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	62.7% 1.44mg	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	298% 2087mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	67% 2272mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	15% 8.16μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	138% 2077mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Organic FLAX PLUS flakes VS Boiled California Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Organic FLAX PLUS flakes vs Boiled California Red Kidney Beans:

• 1 lb of Boiled California Red Kidney Beans contains 6.2 times more Vitamin B2, 2.5 times more Vitamin B3, 3.1 times more Vitamin B5, 3.5 times more Vitamin B6 and 12.3 times more Vitamin B9 than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• Both Organic FLAX PLUS flakes and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Organic FLAX PLUS flakes have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Organic FLAX PLUS flakes vs Boiled California Red Kidney Beans:

• 1 pound of Organic FLAX PLUS flakes has 2 times more Iron, 3.4 times more Phosphorus, 1.5 times more Selenium and 114.5 times more Sodium than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 3.2 times more Copper, 1.7 times more Magnesium, 1.8 times more Manganese and 2.8 times more Zinc than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• Both Organic FLAX PLUS flakes and Boiled California Red Kidney Beans contain similar levels of Calcium and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Organic FLAX PLUS flakes has 2.8 times more Energy, 60.7 times more Fat, 47 times more Omega 3, 75.2 times more Omega 6, 3.4 times more Carbohydrate, 1.8 times more Fiber and 1.3 times more Protein than Boiled California Red Kidney Beans.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6