Comparing Nutrients in 5 ounces Tart, breakfast, low fat VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tart, breakfast, low fat	4%	14%	82%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Tart, breakfast, low fat	California Red Kidney Beans	Recommended Dietary Allowance
Energy	18% 527kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	8.75% 8.5g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	6.17% 1.97g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	7.14% 1.2g	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	83.7% 109g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	9.52% 6.9g	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	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	5.6% 2.13g	93% 35.3g	38g per day for Men 19-50 years
Protein	10% 5.66g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Tart, breakfast, low fat	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	45% 404μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.7% 0.4mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.7% 5.4mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.4% 0.54mg	43.3% 0.56mg	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	35.4% 142μg	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	6% 5.4mg	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	5% 0.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tart, breakfast, low fat	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	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	60.6% 4.85mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	15% 62.4mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	NA	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	19% 132mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	2.75% 94mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	33.2% 18.3μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	34% 512mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tart, breakfast, low fat vs California Red Kidney Beans:

• Tart, breakfast, low fat has more Vitamin A, 2.5 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.9 times more Vitamin B1 and 3.9 times more Vitamin B9 than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Raw California Red Kidney Beans have similar amounts of Vitamin B6 and Vitamin C per 5 oz.
• Both Tart, breakfast, low fat as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tart, breakfast, low fat vs California Red Kidney Beans:

• Tart, breakfast, low fat has 4 times more Selenium and 32.8 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.4 times more Calcium, 15.1 times more Copper, 2.7 times more Iron, 3.6 times more Magnesium, 4.4 times more Phosphorus, 22.6 times more Potassium and 9.1 times more Zinc than Tart, breakfast, low fat.

Comparison of macro-nutrients per 5 ounces:

• Tart, breakfast, low fat has 24 times more Fat, 38.7 times more Saturated Fat, 15.9 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.7 times more Omega 3, 16.6 times more Fiber and 6.1 times more Protein than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Raw California Red Kidney Beans have similar amounts of Energy per 5 oz.
• Both Tart, breakfast, low fat as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.