Comparing Nutrients in 1 pound Vegetarian fillets VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Vegetarian fillets	32%	56%	12%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Vegetarian fillets	Red Kidney Beans	Recommended Dietary Allowance
Energy	45.4% 1315kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	84% 81.6g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	40.4% 13g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	295% 4.7g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	221% 37.6g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	214% 278g	130g per day for Men 19-50 years
Sugars	5% 3.63g	13% 9.53g	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	73% 27.7g	181% 69g	38g per day for Men 19-50 years
Protein	186% 104g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Vegetarian fillets	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	416% 5mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	314% 4.1mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	340% 54.4mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	523% 6.8mg	139% 1.8mg	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	116% 463μg	447% 1787μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	794% 19μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	104% 15.6mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vegetarian fillets	Red Kidney Beans	Recommended Dietary Allowance
Calcium	43% 431mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	466% 4.2mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	113% 9.07mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	NA	219% 5.04mg	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	292% 2041mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	80% 2722mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	148% 2223mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	5.5% 204g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Vegetarian fillets VS Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Vegetarian fillets vs Red Kidney Beans:

• 1 pound of Vegetarian fillets has 1.8 times more Vitamin B1, 4.2 times more Vitamin B2, 5.7 times more Vitamin B3, 3.8 times more Vitamin B6, more Vitamin B12 and 16.4 times more Vitamin E than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 3.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Vegetarian fillets.
• 1 pound of Vegetarian fillets have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Vegetarian fillets as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Vegetarian fillets vs Red Kidney Beans:

• 1 pound of Vegetarian fillets has 1.3 times more Copper and 40.8 times more Sodium than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 3.3 times more Iron, 6 times more Magnesium, 2.3 times more Potassium, 3.2 times more Selenium and 2 times more Zinc than Vegetarian fillets.
• Both Vegetarian fillets and Red Kidney Beans contain similar levels of Calcium and Phosphorus per one pound.
• 1 pound of Vegetarian fillets lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Vegetarian fillets has 17 times more Fat, 18.5 times more Saturated Fat, 2.9 times more Omega 3 and 36.4 times more Omega 6 than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 6.8 times more Carbohydrate, 2.6 times more Sugars and 2.5 times more Fiber than Vegetarian fillets.
• Both Vegetarian fillets and Red Kidney Beans offer comparable quantities of Energy and Protein per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6