Comparing Nutrients in 5 ounces California Red Kidney Beans VS Vegetarian fillets

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Vegetarian fillets	32%	56%	12%

Macro Nutrients

	California Red Kidney Beans	Vegetarian fillets	Recommended Dietary Allowance
Energy	16% 468kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	26.3% 25.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	12.6% 4.04g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	65.2% 84.8g	9.8% 12.8g	130g per day for Men 19-50 years
Sugars	NA	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	93% 35.3g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	58.2% 32.6g	56g per day for Men 19-50 years

Vitamins

	California Red 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	62.5% 0.75mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	32.6% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Vegetarian fillets	Recommended Dietary Allowance
Calcium	27.6% 276mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	91% 638mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	1.72% 63.8g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 3.9 times more Vitamin B9 and more Vitamin C than Vegetarian fillets.
• While Vegetarian fillets contain 2.1 times more Vitamin B1, 4.1 times more Vitamin B2, 5.8 times more Vitamin B3, 3.8 times more Vitamin B6 and more Vitamin B12 than Raw California Red Kidney Beans.
• Both Raw California Red 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 California Red Kidney Beans vs Vegetarian fillets:

• Raw California Red Kidney Beans have 2.1 times more Calcium, 4.7 times more Iron, 7 times more Magnesium, 2.5 times more Potassium, 3.2 times more Selenium and 1.8 times more Zinc than Vegetarian fillets.
• While Vegetarian fillets contain 44.5 times more Sodium and 3.8 times more Water than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Vegetarian fillets have similar amounts of Copper and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 6.6 times more Carbohydrate and 4.1 times more Fiber than Vegetarian fillets.
• While Vegetarian fillets contain 72 times more Fat, 79.1 times more Saturated Fat, 12.4 times more Omega 3 and 153.6 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Vegetarian fillets have similar amounts of Energy and Protein per 5 oz.
• Both Raw California Red Kidney Beans as well as Vegetarian fillets have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.