Comparing Nutrients in 5 ounces California Red Kidney Beans VS Teff

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Teff	14%	6%	80%

Macro Nutrients

	California Red Kidney Beans	Teff	Recommended Dietary Allowance
Energy	16% 468kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	7.8% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	79.7% 104g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.6g	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	0.92% 0.67g	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	% 1.03g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	93% 35.3g	30% 11.3g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Teff	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	29.8% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	26.7% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	52.6% 0.68mg	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	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	7.1% 6.38mg	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	NA	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Teff	Recommended Dietary Allowance
Calcium	27.6% 276mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	128% 1.15mg	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	135% 11mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	62% 261mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	569% 13mg	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	87% 608mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	18% 605mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	11.3% 6.24μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	46.8% 5.15mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Teff per 5 oz

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

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

• 5 ounces of California Red Kidney Beans have 1.4 times more Vitamin B1 than Teff.
• While 5 oz of Raw Teff contain 1.6 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Teff provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per five ounces.
• Both Raw California Red Kidney Beans as well as Raw Teff have insufficient amounts of Vitamin A in five ounces.

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

• 5 ounces of California Red Kidney Beans have 1.4 times more Copper, 1.2 times more Iron and 3.5 times more Potassium than Teff.
• While 5 oz of Raw Teff contain 9.2 times more Manganese, 1.4 times more Selenium and 1.4 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Teff contain similar levels of Calcium, Magnesium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 3.1 times more Fiber and 1.8 times more Protein than Teff.
• While 5 oz of Raw Teff contain 9.5 times more Fat, 1.6 times more Omega 3 and 17.3 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Teff offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6