Comparing Nutrients in 7 ounces California Red Kidney Beans VS Roasted Cottonseed

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Roasted Cottonseed	24%	60%	16%

Macro Nutrients

	California Red Kidney Beans	Roasted Cottonseed	Recommended Dietary Allowance
Energy	22.6% 655kcal	34.6% 1004kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	74.2% 72g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	60% 19.2g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	209% 35.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	33.4% 43.5g	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	28.7% 11g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	115% 64.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Roasted Cottonseed	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	119% 1.55mg	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	116% 462μg	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	20% 18mg	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	Roasted Cottonseed	Recommended Dietary Allowance
Calcium	38.7% 387mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	265% 2.4mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	208% 873mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	188% 4.33mg	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	227% 1588mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	78.8% 2679mg	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	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	108% 12mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.25% 9.23g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Roasted Cottonseed per 7 oz

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

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Roasted Cottonseed:

• 7 ounces of California Red Kidney Beans have 1.7 times more Vitamin B5 and 1.7 times more Vitamin B9 than Roasted Cottonseed.
• While 7 oz of Roasted Glandless Cottonseed Kernels contain more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B3, 2 times more Vitamin B6 and 2 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Roasted Cottonseed provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Roasted Cottonseed:

• 7 ounces of California Red Kidney Beans have 2 times more Calcium and 1.7 times more Iron than Roasted Cottonseed.
• While 7 oz of Roasted Glandless Cottonseed Kernels contain 2.8 times more Magnesium, 2.2 times more Manganese, 2 times more Phosphorus and 2.4 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Roasted Cottonseed contain similar levels of Copper and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 1.2 times more Omega 3, 2.7 times more Carbohydrate and 4.5 times more Fiber than Roasted Cottonseed.
• While 7 oz of Roasted Glandless Cottonseed Kernels contain 1.5 times more Energy, 145.2 times more Fat, 269.4 times more Saturated Fat, 330.8 times more Omega 6 and 1.3 times more Protein than Raw California Red Kidney Beans.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6