Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Phyllo dough

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Phyllo dough	10%	18%	72%

Macro Nutrients

	Boiled California Red Kidney Beans	Phyllo dough	Recommended Dietary Allowance
Energy	8.5% 246kcal	20.5% 593kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	9.1% 2.9g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	10.2% 1.74g	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	80.3% 104g	130g per day for Men 19-50 years
Sugars	NA	0.49% 0.36g	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	9.92% 3.77g	38g per day for Men 19-50 years
Protein	32.4% 18g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Phyllo dough	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	89.5% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	50.5% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	36.7% 147μg	43.7% 175μg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Phyllo dough	Recommended Dietary Allowance
Calcium	13% 131mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	22.3% 0.2mg	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	79.6% 6.37mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	41% 0.94mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	4.3% 147mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	84% 46.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	64% 958mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	3.6% 133g	1.75% 64.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Phyllo dough per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Phyllo dough 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 Phyllo dough:

• 7 ounces of Boiled California Red Kidney Beans have 3.5 times more Vitamin B6 than Phyllo dough.
• While 7 oz of Phyllo dough contain 4.2 times more Vitamin B1, 5.5 times more Vitamin B2, 7.5 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Phyllo dough provide similar amounts of Vitamin B9 per seven ounces.
• Both Boiled California Red Kidney Beans as well as Phyllo dough 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 Phyllo dough:

• 7 ounces of Boiled California Red Kidney Beans have 6 times more Calcium, 2.9 times more Copper, 3.2 times more Magnesium, 1.8 times more Phosphorus, 5.7 times more Potassium and 1.8 times more Zinc than Phyllo dough.
• While 7 oz of Phyllo dough contain 1.5 times more Manganese, 19.4 times more Selenium and 120.8 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Phyllo dough contain similar levels of Iron per seven ounces.
• 7 ounces of Phyllo dough lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 4.9 times more Fiber and 1.3 times more Protein than Phyllo dough.
• While 7 oz of Phyllo dough contain 2.4 times more Energy, 66.7 times more Fat, 105 times more Saturated Fat, 1.5 times more Omega 3, 43.8 times more Omega 6 and 2.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6