Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Tart, breakfast, low fat

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Boiled Kidney Beans	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	6.2% 180kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	8.75% 8.5g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	6.17% 1.97g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	7.14% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	83.7% 109g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	9.52% 6.9g	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	24% 9.07g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	22% 12.3g	10% 5.66g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	45% 404μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	41.4% 0.54mg	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	46% 184μg	35.4% 142μg	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	1.9% 1.7mg	6% 5.4mg	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	0.28% 0.043mg	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	11.5% 0.1mg	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	39.3% 3.15mg	60.6% 4.85mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	15% 62.4mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	NA	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	28% 196mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	2.75% 94mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	33.2% 18.3μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	34% 512mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.46% 17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Tart, breakfast, low fat:

• Boiled All Types Kidney Beans have 1.3 times more Vitamin B9 and 21 times more Vitamin K than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains more Vitamin A, 1.8 times more Vitamin B1, 9.5 times more Vitamin B2, 6.6 times more Vitamin B3, 3.2 times more Vitamin B6, 3.2 times more Vitamin C and 17.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Tart, breakfast, low fat:

• Boiled All Types Kidney Beans have 3 times more Copper, 1.5 times more Phosphorus, 6.1 times more Potassium, 3.6 times more Zinc and 5.6 times more Water than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 1.3 times more Calcium, 1.5 times more Iron, 11.7 times more Selenium and 361 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Tart, breakfast, low fat have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 7.4 times more Omega 3, 4.3 times more Fiber and 2.2 times more Protein than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 2.9 times more Energy, 12 times more Fat, 19.1 times more Saturated Fat, 7.9 times more Omega 6, 3.4 times more Carbohydrate and 15.2 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Tart, breakfast, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.