Comparing Nutrients in 5 ounces Red Kidney Beans VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Flaxseed	13%	67%	20%

Macro Nutrients

	Red Kidney Beans	Flaxseed	Recommended Dietary Allowance
Energy	16.5% 478kcal	26% 757kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	61.6% 59.8g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	16.2% 5.2g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	2021% 32.3g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	49.2% 8.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	31.5% 41g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	3.03% 2.2g	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% 0g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 1.63g	g per day for Men 19-50 years
Fiber	56.7% 21.5g	102% 38.7g	38g per day for Men 19-50 years
Protein	57% 32g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Flaxseed	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	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	160% 48μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	140% 558μg	31% 123μg	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	0.94% 0.85mg	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	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Flaxseed	Recommended Dietary Allowance
Calcium	11.8% 118mg	36% 361mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	192% 1.73mg	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	102% 8.12mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	132% 556mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	153% 3.5mg	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	130% 910mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	34% 1152mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.27% 9.87g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Flaxseed per 5 oz

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

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

• 5 ounces of Red Kidney Beans have 1.3 times more Vitamin B2, 4.5 times more Vitamin B9, 7.5 times more Vitamin C and 1.3 times more Vitamin K than Flaxseed.
• While 5 oz of Flaxseed contain 2.7 times more Vitamin B1, 1.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.5 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Flaxseed provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 5 ounces of Flaxseed have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Red Kidney Beans vs Flaxseed:

• 5 ounces of Red Kidney Beans have 1.7 times more Potassium than Flaxseed.
• While 5 oz of Flaxseed contain 3.1 times more Calcium, 1.7 times more Copper, 2.8 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus, 7.9 times more Selenium, 2.5 times more Sodium and 1.6 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Flaxseed contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 2.1 times more Carbohydrate, 1.4 times more Sugars and 1.2 times more Protein than Flaxseed.
• While 5 oz of Flaxseed contain 1.6 times more Energy, 39.8 times more Fat, 23.8 times more Saturated Fat, 63.7 times more Omega 3, 25.9 times more Omega 6 and 1.8 times more Fiber than Raw Red Kidney Beans.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6