Comparing Nutrients in 5 ounces Royal Red Kidney Beans VS TVP

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
TVP	59%	3%	38%

Macro Nutrients

	Royal Red Kidney Beans	TVP	Recommended Dietary Allowance
Energy	16% 466kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	8.86% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	3.34% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.6% 82.7g	35% 45.4g	130g per day for Men 19-50 years
Sugars	NA	18.6% 13.5g	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	54.5% 20.7g	38g per day for Men 19-50 years
Protein	64% 36g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	TVP	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	17% 2.7mg	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% 0.56mg	54.5% 0.71mg	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	139% 557μg	106% 425μg	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	NA	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	TVP	Recommended Dietary Allowance
Calcium	18.6% 186mg	37% 369mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	236% 2.13mg	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	154% 12.3mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	101% 425mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	247% 5.67mg	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	144% 1006mg	700mg per day for Men 19-50 years
Potassium	56% 1908mg	104% 3544mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	56.7% 31μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS TVP per 5 oz

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

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

• 5 ounces of Royal Red Kidney Beans have 1.3 times more Vitamin B9 and more Vitamin C than TVP.
• While 5 oz of Textured Vegetable Protein, Dry contain 1.5 times more Vitamin B1 and 1.3 times more Vitamin B6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and TVP provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of TVP have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Textured Vegetable Protein, Dry have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Royal Red Kidney Beans vs TVP:

• 5 oz of Textured Vegetable Protein, Dry contain 2 times more Calcium, 1.5 times more Copper, 2.2 times more Magnesium, 3.6 times more Manganese, 1.7 times more Phosphorus, 1.9 times more Potassium, 6.9 times more Selenium, 2.3 times more Sodium and 2.1 times more Zinc than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and TVP contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Royal Red Kidney Beans have 1.5 times more Omega 3, 1.8 times more Carbohydrate and 1.7 times more Fiber than TVP.
• While 5 oz of Textured Vegetable Protein, Dry contain 4.1 times more Omega 6 and 2 times more Protein than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and TVP offer comparable quantities of Energy per five ounces.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6