Comparing Nutrients in 5 ounces Flaxseed VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Flaxseed	California Red Kidney Beans	Recommended Dietary Allowance
Energy	26% 757kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	61.6% 59.8g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	16.2% 5.2g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	2021% 32.3g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	49.2% 8.37g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.5% 41g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	NA	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	0% 0g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 1.63g	NA	g per day for Men 19-50 years
Fiber	102% 38.7g	93% 35.3g	38g per day for Men 19-50 years
Protein	46.3% 26g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	194% 2.33mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	43.3% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	160% 48μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31% 123μg	140% 558μg	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	0.94% 0.85mg	7.1% 6.38mg	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	2.93% 0.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.08% 6.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	36% 361mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	173% 1.56mg	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	102% 8.12mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	132% 556mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	153% 3.5mg	61.6% 1.4mg	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	130% 910mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	34% 1152mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	56% 6.15mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.27% 9.87g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Flaxseed has 3.1 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Vitamin B2, 4.5 times more Vitamin B9 and 7.5 times more Vitamin C than Flaxseed.
• Both Flaxseed and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 5 oz.
• Both Flaxseed as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Flaxseed has 1.3 times more Calcium, 2.5 times more Magnesium, 2.5 times more Manganese, 1.6 times more Phosphorus, 7.9 times more Selenium, 2.7 times more Sodium and 1.7 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Iron and 1.8 times more Potassium than Flaxseed.
• Both Flaxseed and Raw California Red Kidney Beans have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Flaxseed has 1.6 times more Energy, 168.6 times more Fat, 101.8 times more Saturated Fat, 271.6 times more Omega 3 and 109.3 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.1 times more Carbohydrate and 1.3 times more Protein than Flaxseed.
• Both Flaxseed and Raw California Red Kidney Beans have similar amounts of Fiber per 5 oz.
• Both Flaxseed as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.