Comparing Nutrients in 1 pound Flaxseed VS California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Flaxseed	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	621% 7.46mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.4% 4.47mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	139% 1.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	511% 153μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	99% 395μg	447% 1787μg	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	3.02% 2.72mg	22.7% 20.4mg	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	9.37% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	116% 1157mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	615% 5.53mg	554% 5mg	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	325% 26mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	423% 1778mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	489% 11.3mg	197% 4.54mg	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	416% 2912mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	108% 3688mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	179% 19.7mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.85% 31.6g	1.44% 53.3g	3700g per day for Men 19-50 years

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

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

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

• Flaxseed has 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.
• While Raw California Red Kidney Beans contain 1.6 times more Iron and 1.8 times more Potassium than Flaxseed.
• Both Flaxseed and Raw California Red Kidney Beans have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Flaxseed has 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.
• While Raw California Red Kidney Beans contain 2.1 times more Carbohydrate and 1.3 times more Protein than Flaxseed.
• Both Flaxseed and Raw California Red Kidney Beans have similar amounts of Fiber per 1 lb.
• Both Flaxseed as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.