Comparing Nutrients in 7 ounces Cooked Chili Beans, Barbecue, Ranch Style VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Chili Beans, Barbecue, Ranch Style	21%	9%	70%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Chili Beans, Barbecue, Ranch Style	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	6.64% 192kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.8% 33.5g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	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	22% 8.33g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Chili Beans, Barbecue, Ranch Style	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.71mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.2% 0.54mg	16% 0.21mg	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	13% 51.6μg	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	2.65% 2.4mg	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	2.78% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chili Beans, Barbecue, Ranch Style	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	63.7% 0.57mg	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	46% 3.7mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	27.4% 0.63mg	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	43.7% 306mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	96% 1439mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	4.05% 150g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chili Beans, Barbecue, Ranch Style VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chili Beans, Barbecue, Ranch Style versus 7 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chili Beans, Barbecue, Ranch Style vs Boiled California Red Kidney Beans:

• 7 ounces of Cooked Chili Beans, Barbecue, Ranch Style have 2.4 times more Vitamin B2 and 2.6 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 3.2 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.8 times more Vitamin B9 than Cooked Chili Beans, Barbecue, Ranch Style.
• Both Cooked Chili Beans, Barbecue, Ranch Style as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chili Beans, Barbecue, Ranch Style vs Boiled California Red Kidney Beans:

• 7 ounces of Cooked Chili Beans, Barbecue, Ranch Style have 181.3 times more Sodium and 2.3 times more Zinc than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2.1 times more Calcium and 1.6 times more Iron than Cooked Chili Beans, Barbecue, Ranch Style.
• Both Cooked Chili Beans, Barbecue, Ranch Style and Boiled California Red Kidney Beans contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chili Beans, Barbecue, Ranch Style have 10.6 times more Omega 3 than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.3 times more Energy, 1.3 times more Carbohydrate, 2.2 times more Fiber and 1.8 times more Protein than Cooked Chili Beans, Barbecue, Ranch Style.
• Both Cooked Chili Beans, Barbecue, Ranch Style as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.