Comparing Nutrients in 7 ounces Canned Kidney Beans VS Organic FLAX PLUS flakes

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Organic FLAX PLUS flakes	12%	12%	76%

Macro Nutrients

	Canned Kidney Beans	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Energy	5.75% 167kcal	24% 695kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	187% 3g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	17.5% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	115% 149g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	33.5% 24.3g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	86.7% 33g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	42.2% 23.6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	2.73% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	2.78% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	4.58% 0.06mg	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	18% 71.4μg	2.98% 12μg	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	2.65% 2.4mg	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	0.26% 0.04mg	17% 2.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	20% 0.18mg	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	29% 2.32mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	15.5% 0.36mg	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	25.5% 179mg	130% 913mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	29.2% 994mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	60.6% 909mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.18% 6.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Organic FLAX PLUS flakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Organic FLAX PLUS flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Organic FLAX PLUS flakes:

• 7 ounces of Canned Kidney Beans have 5.1 times more Vitamin B2, 1.9 times more Vitamin B3, 2 times more Vitamin B5, 2.5 times more Vitamin B6, 6 times more Vitamin B9 and 13.7 times more Vitamin K than Organic FLAX PLUS flakes.
• While 7 oz of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 63.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Organic FLAX PLUS flakes provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Organic FLAX PLUS flakes have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Organic FLAX PLUS flakes:

• 7 ounces of Canned Kidney Beans have 1.5 times more Copper, 1.5 times more Zinc and 23 times more Water than Organic FLAX PLUS flakes.
• While 7 oz of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 1.6 times more Calcium, 5 times more Iron, 5.1 times more Phosphorus, 2.1 times more Potassium, 2 times more Selenium and 1.5 times more Sodium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Organic FLAX PLUS flakes contain similar levels of Magnesium and Manganese per seven ounces.
• 7 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 4.2 times more Energy, 9.1 times more Fat, 18.4 times more Omega 3, 14.2 times more Omega 6, 5.2 times more Carbohydrate, 6.6 times more Sugars, 3.9 times more Fiber and 2.3 times more Protein than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6