Comparing Nutrients in 5 ounces California Red Kidney Beans VS Dried Shallots

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dried Shallots	13%	1%	86%

Macro Nutrients

	California Red Kidney Beans	Dried Shallots	Recommended Dietary Allowance
Energy	16% 468kcal	17% 493kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	88% 114g	130g per day for Men 19-50 years
Sugars	NA	74.6% 54g	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	93% 35.3g	58.6% 22.3g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dried Shallots	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	35.4% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	183% 2.37mg	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	140% 558μg	41% 164μg	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	7.1% 6.38mg	61.4% 55.3mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.6% 5.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Dried Shallots	Recommended Dietary Allowance
Calcium	27.6% 276mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	67% 0.6mg	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	166% 13.3mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	87.3% 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	82% 574mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	68.8% 2339mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	14.7% 8.08μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.077% 2.83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Dried Shallots:

• Raw California Red Kidney Beans have 1.8 times more Vitamin B1, 2.2 times more Vitamin B2, 2.1 times more Vitamin B3 and 3.4 times more Vitamin B9 than Freeze-dried Shallots.
• While Freeze-dried Shallots contain 1.8 times more Vitamin B5, 4.2 times more Vitamin B6 and 8.7 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Freeze-dried Shallots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Dried Shallots:

• Raw California Red Kidney Beans have 2.6 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus and 1.3 times more Zinc than Freeze-dried Shallots.
• While Freeze-dried Shallots contain 1.4 times more Manganese, 1.8 times more Selenium and 5.4 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Freeze-dried Shallots have similar amounts of Calcium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 8.4 times more Omega 3, 1.6 times more Fiber and 2 times more Protein than Freeze-dried Shallots.
• While Freeze-dried Shallots contain 3.4 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Freeze-dried Shallots have similar amounts of Energy per 5 oz.
• Both Raw California Red Kidney Beans as well as Freeze-dried Shallots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.