Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Phyllo dough

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Phyllo dough	10%	18%	72%

Macro Nutrients

	Boiled California Red Kidney Beans	Phyllo dough	Recommended Dietary Allowance
Energy	6.06% 176kcal	14.6% 424kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	8.77% 8.5g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	6.5% 2.1g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	4.16% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	57.4% 74.6g	130g per day for Men 19-50 years
Sugars	NA	0.35% 0.26g	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	34.7% 13g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	23% 13g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Phyllo dough	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	8.56% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	3.27% 0.043mg	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	26.2% 105μg	31% 125μg	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	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	NA	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Phyllo dough	Recommended Dietary Allowance
Calcium	9.36% 94mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	16% 0.14mg	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	53% 4.22mg	57% 4.55mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	29.3% 0.67mg	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	27.7% 194mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	45.6% 685mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.25% 46.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Phyllo dough per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Phyllo dough to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Phyllo dough:

• 5 ounces of Boiled California Red Kidney Beans have 3.5 times more Vitamin B6 than Phyllo dough.
• While 5 oz of Phyllo dough contain 4.2 times more Vitamin B1, 5.5 times more Vitamin B2, 7.5 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Phyllo dough provide similar amounts of Vitamin B9 per five ounces.
• Both Boiled California Red Kidney Beans as well as Phyllo dough have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Phyllo dough:

• 5 ounces of Boiled California Red Kidney Beans have 6 times more Calcium, 2.9 times more Copper, 3.2 times more Magnesium, 1.8 times more Phosphorus, 5.7 times more Potassium and 1.8 times more Zinc than Phyllo dough.
• While 5 oz of Phyllo dough contain 1.5 times more Manganese, 19.4 times more Selenium and 120.8 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Phyllo dough contain similar levels of Iron per five ounces.
• 5 ounces of Phyllo dough lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 4.9 times more Fiber and 1.3 times more Protein than Phyllo dough.
• While 5 oz of Phyllo dough contain 2.4 times more Energy, 66.7 times more Fat, 105 times more Saturated Fat, 1.5 times more Omega 3, 43.8 times more Omega 6 and 2.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6