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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 7 ounces:

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