Comparing Nutrients in 7 ounces California Red Kidney Beans VS Unflavored Wheat-based Formulated with Salt

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Unflavored Wheat-based Formulated with Salt	8%	78%	14%

Macro Nutrients

	California Red Kidney Beans	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Energy	22.6% 655kcal	42.6% 1234kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	118% 115g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	54% 17.3g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	209% 3.35g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	245% 41.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	36% 47g	130g per day for Men 19-50 years
Sugars	NA	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	130% 49.4g	27% 10.3g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	60% 0.78mg	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	195% 782μg	70.4% 282μg	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	9.92% 8.93mg	0.22% 0.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Calcium	38.7% 387mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	39.7% 0.36mg	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	232% 18.6mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	683% 15.7mg	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	115% 804mg	105% 736mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	53% 5.83mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.13% 4.96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Unflavored Wheat-based Formulated with Salt:

• Raw California Red Kidney Beans have 1.8 times more Vitamin B1, 1.4 times more Vitamin B3, 2.5 times more Vitamin B5, 2.8 times more Vitamin B9 and 45 times more Vitamin C than Unflavored Wheat-based Formulated with Salt.
• While Unflavored Wheat-based Formulated with Salt contains 1.4 times more Vitamin B2 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Unflavored Wheat-based Formulated with Salt have similar amounts of Vitamin B6 per 7 oz.
• Both Raw California Red Kidney Beans as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Unflavored Wheat-based Formulated with Salt:

• Raw California Red Kidney Beans have 7.5 times more Calcium, 6.1 times more Copper, 3.9 times more Iron, 2.8 times more Magnesium and 4.7 times more Potassium than Unflavored Wheat-based Formulated with Salt.
• While Unflavored Wheat-based Formulated with Salt contains 7.9 times more Manganese and 45.9 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Unflavored Wheat-based Formulated with Salt have similar amounts of Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 2.5 times more Carbohydrate, 4.8 times more Fiber and 1.8 times more Protein than Unflavored Wheat-based Formulated with Salt.
• While Unflavored Wheat-based Formulated with Salt contains 1.9 times more Energy, 230.8 times more Fat, 241.7 times more Saturated Fat, 20.1 times more Omega 3 and 388.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.