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

Macros Ratio

	Protein	Fat	Carbs
Tart, breakfast, low fat	4%	14%	82%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Tart, breakfast, low fat	Red Kidney Beans	Recommended Dietary Allowance
Energy	18% 527kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	8.75% 8.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	6.17% 1.97g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	7.14% 1.2g	1.9% 0.32g	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	67% 87g	130g per day for Men 19-50 years
Sugars	9.52% 6.9g	4.1% 2.98g	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	56.7% 21.5g	38g per day for Men 19-50 years
Protein	10% 5.66g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Tart, breakfast, low fat	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	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.7% 5.4mg	18.7% 3mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tart, breakfast, low fat	Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	15% 62.4mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	NA	68.5% 1.57mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	2.75% 94mg	56.7% 1926mg	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	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tart, breakfast, low fat VS Red Kidney Beans per 5 oz

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

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

• 5 ounces of Tart, breakfast, low fat have more Vitamin A, 2.6 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.5 times more Vitamin E than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 2.1 times more Vitamin B1, 3.9 times more Vitamin B9 and 14 times more Vitamin K than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Red Kidney Beans provide similar amounts of Vitamin B6 and Vitamin C per five ounces.
• 5 ounces of Tart, breakfast, low fat have insufficient amounts of Vitamin K
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Tart, breakfast, low fat as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Tart, breakfast, low fat have 4 times more Selenium and 30.1 times more Sodium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.9 times more Calcium, 9.6 times more Copper, 2 times more Iron, 3.1 times more Magnesium, 4.4 times more Phosphorus, 20.6 times more Potassium and 10 times more Zinc than Tart, breakfast, low fat.
• 5 ounces of Tart, breakfast, low fat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tart, breakfast, low fat have 5.7 times more Fat, 9 times more Saturated Fat, 3.8 times more Omega 6, 1.3 times more Carbohydrate and 2.3 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 15.6 times more Omega 3, 10.1 times more Fiber and 5.6 times more Protein than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Red Kidney Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of Tart, breakfast, low fat provide inadequate amounts of Omega 3
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6