Comparing Nutrients in 5 ounces Red Kidney Beans VS Vegetarian fillets

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Vegetarian fillets	32%	56%	12%

Macro Nutrients

	Red Kidney Beans	Vegetarian fillets	Recommended Dietary Allowance
Energy	16.5% 478kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	26.3% 25.5g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	12.6% 4.04g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	67% 87g	9.8% 12.8g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	56.7% 21.5g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	57% 32g	58.2% 32.6g	56g per day for Men 19-50 years

Vitamins

	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	72% 0.86mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	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	2% 0.3mg	32.6% 4.9mg	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	Vegetarian fillets	Recommended Dietary Allowance
Calcium	11.8% 118mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	146% 1.3mg	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	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	7.76% 32.6mg	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	91% 638mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	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	1.13% 17mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	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

Nutrient Comparison: Red Kidney Beans VS Vegetarian fillets per 5 oz

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

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

• 5 ounces of Red Kidney Beans have 3.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Vegetarian fillets.
• While 5 oz of Vegetarian fillets contain 1.8 times more Vitamin B1, 4.2 times more Vitamin B2, 5.7 times more Vitamin B3, 3.8 times more Vitamin B6, more Vitamin B12 and 16.4 times more Vitamin E than Raw Red Kidney Beans.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• 5 ounces of Vegetarian fillets have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Vegetarian fillets have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Red Kidney Beans vs Vegetarian fillets:

• 5 ounces of Red Kidney Beans have 3.3 times more Iron, 6 times more Magnesium, 2.3 times more Potassium, 3.2 times more Selenium and 2 times more Zinc than Vegetarian fillets.
• While 5 oz of Vegetarian fillets contain 1.3 times more Copper and 40.8 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Vegetarian fillets contain similar levels of Calcium and Phosphorus per five ounces.
• 5 ounces of Vegetarian fillets lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 6.8 times more Carbohydrate, 2.6 times more Sugars and 2.5 times more Fiber than Vegetarian fillets.
• While 5 oz of Vegetarian fillets contain 17 times more Fat, 18.5 times more Saturated Fat, 2.9 times more Omega 3 and 36.4 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Vegetarian fillets offer comparable quantities of Energy and Protein per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6