Comparing Nutrients in 5 ounces Canned Kidney Beans VS Flaxseed Oil with sliced flaxseed

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Flaxseed Oil with sliced flaxseed	0%	100%	0%

Macro Nutrients

	Canned Kidney Beans	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Energy	4.1% 119kcal	43% 1245kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	145% 140g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	40% 13g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	4335% 69.4g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	132% 22.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	0.43% 0.55g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	NA	38g per day for Men 19-50 years
Protein	13.2% 7.4g	0.94% 0.52g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	NA	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	12.8% 51μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	6.7% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Calcium	4.8% 48mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	10.6% 0.095mg	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	20.7% 1.66mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	8.7% 0.2mg	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	18.2% 128mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	1.3% 44mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	NA	55μg per day for Men 19-50 years
Sodium	28% 420mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3% 111g	0.006% 0.23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Flaxseed Oil with sliced flaxseed:

• Canned All Types Kidney Beans have 1.2 times more Vitamin K than Flaxseed Oil with added sliced flaxseed.
• While Flaxseed Oil with added sliced flaxseed contains 35.5 times more Vitamin E than Canned All Types Kidney Beans.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Flaxseed Oil with sliced flaxseed:

• Canned All Types Kidney Beans have 3.8 times more Calcium, 2 times more Copper, 3.4 times more Iron, 1.8 times more Magnesium, 3.3 times more Phosphorus, 7.6 times more Potassium, 49.3 times more Sodium, 1.5 times more Zinc and 487.8 times more Water than Flaxseed Oil with added sliced flaxseed.
• Both Canned All Types Kidney Beans and Flaxseed Oil with added sliced flaxseed have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans have 37.2 times more Carbohydrate and 14.1 times more Protein than Flaxseed Oil with added sliced flaxseed.
• While Flaxseed Oil with added sliced flaxseed contains 10.5 times more Energy, 165 times more Fat, 64.2 times more Saturated Fat, 596.7 times more Omega 3 and 148.9 times more Omega 6 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Flaxseed Oil with added sliced flaxseed have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.