Comparing Nutrients in 7 ounces California Red Kidney Beans VS Vegetarian fillets

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Vegetarian fillets	32%	56%	12%

Macro Nutrients

	California Red Kidney Beans	Vegetarian fillets	Recommended Dietary Allowance
Energy	22.6% 655kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	17.7% 5.65g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	97% 16.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	13.7% 18g	130g per day for Men 19-50 years
Sugars	NA	2.2% 1.6g	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	32% 12g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	81.5% 45.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Vegetarian fillets	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	182% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	229% 2.98mg	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	50.6% 202μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	347% 8.33μg	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	45.6% 6.85mg	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	Vegetarian fillets	Recommended Dietary Allowance
Calcium	38.7% 387mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	204% 1.84mg	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	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	11% 45.6mg	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	128% 893mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	35% 1191mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	65% 972mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Vegetarian fillets:

• Raw California Red Kidney Beans have 3.9 times more Vitamin B9 and more Vitamin C than Vegetarian fillets.
• While Vegetarian fillets contain 2.1 times more Vitamin B1, 4.1 times more Vitamin B2, 5.8 times more Vitamin B3, 3.8 times more Vitamin B6 and more Vitamin B12 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Vegetarian fillets have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Vegetarian fillets:

• Raw California Red Kidney Beans have 2.1 times more Calcium, 4.7 times more Iron, 7 times more Magnesium, 2.5 times more Potassium, 3.2 times more Selenium and 1.8 times more Zinc than Vegetarian fillets.
• While Vegetarian fillets contain 44.5 times more Sodium and 3.8 times more Water than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Vegetarian fillets have similar amounts of Copper and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 6.6 times more Carbohydrate and 4.1 times more Fiber than Vegetarian fillets.
• While Vegetarian fillets contain 72 times more Fat, 79.1 times more Saturated Fat, 12.4 times more Omega 3 and 153.6 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Vegetarian fillets have similar amounts of Energy and Protein per 7 oz.
• Both Raw California Red Kidney Beans as well as Vegetarian fillets have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.