Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Vegetarian fillets

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Vegetarian fillets	32%	56%	12%

Macro Nutrients

	Boiled Kidney Beans	Vegetarian fillets	Recommended Dietary Allowance
Energy	6.2% 180kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	26.3% 25.5g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	12.6% 4.04g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	69% 11.8g	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	9.8% 12.8g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	1.56% 1.13g	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	22.8% 8.65g	38g per day for Men 19-50 years
Protein	22% 12.3g	58.2% 32.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Vegetarian fillets	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	106% 17mg	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	164% 2.13mg	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	36% 145μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	248% 5.95μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	0% 0mg	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	32.6% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Vegetarian fillets	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	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	39.3% 3.15mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	7.76% 32.6mg	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	91% 638mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.72% 63.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Vegetarian fillets:

• Boiled All Types Kidney Beans have 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Vegetarian fillets.
• While Vegetarian fillets contain 6.9 times more Vitamin B1, 15.5 times more Vitamin B2, 20.8 times more Vitamin B3, 12.5 times more Vitamin B6, more Vitamin B12 and 115 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Vegetarian fillets have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Vegetarian fillets:

• Boiled All Types Kidney Beans have 1.8 times more Magnesium and 1.5 times more Water than Vegetarian fillets.
• While Vegetarian fillets contain 2.7 times more Calcium, 4.3 times more Copper, 3.3 times more Phosphorus, 1.5 times more Potassium, 490 times more Sodium and 1.4 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Vegetarian fillets have similar amounts of Iron and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 2.5 times more Carbohydrate than Vegetarian fillets.
• While Vegetarian fillets contain 2.3 times more Energy, 36 times more Fat, 39 times more Saturated Fat, 6.1 times more Omega 3, 76.8 times more Omega 6, 2.5 times more Sugars and 2.7 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Vegetarian fillets have similar amounts of Fiber per 5 oz.
• Both Boiled All Types Kidney Beans as well as Vegetarian fillets have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.