Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Powder High Protein Nutritional Shake Mix

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Powder High Protein Nutritional Shake Mix	55%	25%	20%

Macro Nutrients

	Boiled California Red Kidney Beans	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	8.5% 246kcal	27% 778kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	22% 21.3g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	98% 1.58g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	75.6% 13g	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	31% 40.4g	130g per day for Men 19-50 years
Sugars	NA	9.77% 7.1g	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	0% 0g	38g per day for Men 19-50 years
Protein	32.4% 18g	190% 106g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	413% 3721μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	354% 4.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	324% 4.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	310% 49.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	496% 25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	382% 4.96mg	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	283% 1133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	532% 12.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	165% 149mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	165% 992IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	223% 33.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	207% 248μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	13% 131mg	142% 1417mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	551% 4.96mg	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	558% 44.7mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	236% 992mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	10785% 248mg	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	405% 2836mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	58.4% 1984mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	316% 174μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	161% 2409mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	338% 37.2mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.45% 16.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Powder High Protein Nutritional Shake Mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Powder High Protein Nutritional Shake Mix 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 Powder High Protein Nutritional Shake Mix:

• 7 oz of Powder High Protein Nutritional Shake Mix contain more Vitamin A, 16.6 times more Vitamin B1, 34.3 times more Vitamin B2, 46.3 times more Vitamin B3, 57.1 times more Vitamin B5, 24 times more Vitamin B6, 7.7 times more Vitamin B9, more Vitamin B12, 62.5 times more Vitamin C and more Vitamin D than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Powder High Protein Nutritional Shake Mix:

• 7 oz of Powder High Protein Nutritional Shake Mix contain 10.8 times more Calcium, 8.7 times more Copper, 7.6 times more Iron, 10.4 times more Magnesium, 393.1 times more Manganese, 10.4 times more Phosphorus, 2.4 times more Potassium, 72.9 times more Selenium, 303.5 times more Sodium and 21.8 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have more Fiber than Powder High Protein Nutritional Shake Mix.
• While 7 oz of Powder High Protein Nutritional Shake Mix contain 3.2 times more Energy, 119 times more Fat, 24.8 times more Omega 3, 323.9 times more Omega 6 and 5.9 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Powder High Protein Nutritional Shake Mix offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Powder High Protein Nutritional Shake Mix provide inadequate amounts of Fiber