Comparing Nutrients in 5 ounces Red Kidney Beans VS Oil, pam cooking spray, original

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Oil, pam cooking spray, original	0%	89%	11%

Macro Nutrients

	Red Kidney Beans	Oil, pam cooking spray, original	Recommended Dietary Allowance
Energy	16.5% 478kcal	38.7% 1123kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	115% 112g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	22.3% 7.12g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	637% 10g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	125% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	22.6% 29.3g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	0% 0g	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	56.7% 21.5g	0% 0g	38g per day for Men 19-50 years
Protein	57% 32g	0.66% 0.37g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Oil, pam cooking spray, original	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	0% 0mg	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	0% 0mg	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	0% 0μg	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	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	2% 0.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Oil, pam cooking spray, original	Recommended Dietary Allowance
Calcium	11.8% 118mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	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	82.2% 575mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.004% 0.16g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Oil, pam cooking spray, original per 5 oz

Compare the macro and micronutrient content in 5 oz of Red Kidney Beans versus 5 oz of Oil, pam cooking spray, original to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Red Kidney Beans vs Oil, pam cooking spray, original:

• 5 ounces of Red Kidney Beans have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Oil, pam cooking spray, original.
• 5 ounces of Oil, pam cooking spray, original have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Oil, pam cooking spray, original have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Red Kidney Beans vs Oil, pam cooking spray, original:

• 5 ounces of Red Kidney Beans have more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium and more Zinc than Oil, pam cooking spray, original.
• While 5 oz of Oil, pam cooking spray, original contain 4.9 times more Sodium than Raw Red Kidney Beans.
• 5 ounces of Oil, pam cooking spray, original lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 3 times more Carbohydrate, more Sugars, more Fiber and 86.7 times more Protein than Oil, pam cooking spray, original.
• While 5 oz of Oil, pam cooking spray, original contain 2.4 times more Energy, 74.2 times more Fat, 32.6 times more Saturated Fat, 20.1 times more Omega 3 and 65.6 times more Omega 6 than Raw Red Kidney Beans.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Oil, pam cooking spray, original provide inadequate amounts of Fiber and Protein