Comparing Nutrients in 7 ounces California Red Kidney Beans VS Tomatoseed Oil

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Tomatoseed Oil	0%	100%	0%

Macro Nutrients

	California Red Kidney Beans	Tomatoseed Oil	Recommended Dietary Allowance
Energy	22.6% 655kcal	60.5% 1754kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	122% 39g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	285% 4.56g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	593% 101g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	0% 0g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Tomatoseed Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	0% 0mg	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	0% 0μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	50.3% 7.54mg	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	Tomatoseed Oil	Recommended Dietary Allowance
Calcium	38.7% 387mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	NA	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	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	115% 804mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Tomatoseed Oil per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Tomatoseed Oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Tomatoseed Oil:

• 7 ounces of California Red Kidney Beans have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Tomatoseed Oil.
• 7 ounces of Tomatoseed Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw California Red Kidney Beans as well as Tomatoseed Oil have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Tomatoseed Oil:

• 7 ounces of California Red Kidney Beans have more Calcium, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium and more Zinc than Tomatoseed Oil.
• 7 ounces of Tomatoseed Oil lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have more Carbohydrate, more Fiber and more Protein than Tomatoseed Oil.
• While 7 oz of Tomatoseed Oil contain 2.7 times more Energy, 400 times more Fat, 547.2 times more Saturated Fat, 27.4 times more Omega 3 and 940.7 times more Omega 6 than Raw California Red Kidney Beans.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Tomatoseed Oil provide inadequate amounts of Carbohydrate, Fiber and Protein