Comparing Nutrients in 7 ounces California Red Kidney Beans VS Vanilla Extract

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Vanilla Extract	0%	1%	99%

Macro Nutrients

	California Red Kidney Beans	Vanilla Extract	Recommended Dietary Allowance
Energy	22.6% 655kcal	19.7% 572kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.035% 0.006g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	34.6% 25g	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	0.21% 0.12g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Vanilla Extract	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	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	3.97% 0.052mg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Vanilla Extract	Recommended Dietary Allowance
Calcium	38.7% 387mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	16% 0.14mg	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	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	20% 0.46mg	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	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	8.64% 294mg	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	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	2.82% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Vanilla Extract per 7 oz

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

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Vanilla Extract:

• 7 ounces of California Red Kidney Beans have 48.1 times more Vitamin B1, 2.3 times more Vitamin B2, 4.8 times more Vitamin B3, 22.3 times more Vitamin B5, 15.3 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Vanilla Extract.
• 7 ounces of Vanilla Extract have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw California Red Kidney Beans as well as Vanilla Extract have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Vanilla Extract:

• 7 ounces of California Red Kidney Beans have 17.7 times more Calcium, 15.3 times more Copper, 77.9 times more Iron, 13.3 times more Magnesium, 4.3 times more Manganese, 67.5 times more Phosphorus, 10.1 times more Potassium, more Selenium and 23.2 times more Zinc than Vanilla Extract.
• 7 ounces of Vanilla Extract lack sufficient amounts of Calcium, Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 84 times more Omega 3, 4.7 times more Carbohydrate, more Fiber and 406.2 times more Protein than Vanilla Extract.
• Both California Red Kidney Beans and Vanilla Extract offer comparable quantities of Energy per seven ounces.
• 7 ounces of Vanilla Extract provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw California Red Kidney Beans as well as Vanilla Extract provide inadequate amounts of Omega 6 in seven ounces.