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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Vegetarian fillets	32%	56%	12%

Macro Nutrients

	Boiled Red Kidney Beans	Vegetarian fillets	Recommended Dietary Allowance
Energy	8.7% 252kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	17.7% 5.65g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	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	35% 45.2g	13.7% 18g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	38.6% 14.7g	32% 12g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	81.5% 45.6g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	26.5% 0.32mg	182% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	64.5% 258μg	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	2.65% 2.4mg	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	0.4% 0.06mg	45.6% 6.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Vegetarian fillets	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	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	73% 5.83mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	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	40.3% 282mg	128% 893mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	35% 1191mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	65% 972mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2.4% 89.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Vegetarian fillets per 7 oz

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

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

• 7 ounces of Boiled Red Kidney Beans have 1.3 times more Vitamin B9 and more Vitamin K than Vegetarian fillets.
• While 7 oz of Vegetarian fillets contain 6.9 times more Vitamin B1, 15.5 times more Vitamin B2, 20.8 times more Vitamin B3, 12.5 times more Vitamin B6, more Vitamin B12 and 115 times more Vitamin E than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• 7 ounces of Vegetarian fillets have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Vegetarian fillets have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Red Kidney Beans have 1.5 times more Iron and 2 times more Magnesium than Vegetarian fillets.
• While 7 oz of Vegetarian fillets contain 3.4 times more Calcium, 3.8 times more Copper, 3.2 times more Phosphorus, 1.5 times more Potassium, 245 times more Sodium and 1.3 times more Zinc than Boiled Red Kidney Beans.
• 7 ounces of Vegetarian fillets lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 2.5 times more Carbohydrate and 1.2 times more Fiber than Vegetarian fillets.
• While 7 oz of Vegetarian fillets contain 2.3 times more Energy, 36 times more Fat, 39.6 times more Saturated Fat, 6.2 times more Omega 3, 77.5 times more Omega 6 and 2.7 times more Protein than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6