Comparing Nutrients in 7 ounces Red Kidney Beans VS Vegetarian fillets

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Vegetarian fillets	32%	56%	12%

Macro Nutrients

	Red Kidney Beans	Vegetarian fillets	Recommended Dietary Allowance
Energy	23% 669kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	17.7% 5.65g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	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	94% 122g	13.7% 18g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	79.4% 30g	32% 12g	38g per day for Men 19-50 years
Protein	80% 44.7g	81.5% 45.6g	56g per day for Men 19-50 years

Vitamins

	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	101% 1.2mg	182% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	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	2.78% 0.42mg	45.6% 6.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Vegetarian fillets	Recommended Dietary Allowance
Calcium	16.5% 165mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	204% 1.84mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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% 806mg	128% 893mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	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	1.6% 24mg	65% 972mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	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

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

Compare the macro and micronutrient content in 7 oz of 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 Red Kidney Beans vs Vegetarian fillets:

• 7 ounces of Red Kidney Beans have 3.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Vegetarian fillets.
• While 7 oz of Vegetarian fillets contain 1.8 times more Vitamin B1, 4.2 times more Vitamin B2, 5.7 times more Vitamin B3, 3.8 times more Vitamin B6, more Vitamin B12 and 16.4 times more Vitamin E than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• 7 ounces of Vegetarian fillets have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Vegetarian fillets have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

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

• 7 ounces of Red Kidney Beans have 3.3 times more Iron, 6 times more Magnesium, 2.3 times more Potassium, 3.2 times more Selenium and 2 times more Zinc than Vegetarian fillets.
• While 7 oz of Vegetarian fillets contain 1.3 times more Copper and 40.8 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Vegetarian fillets contain similar levels of Calcium and Phosphorus per seven ounces.
• 7 ounces of Vegetarian fillets lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 6.8 times more Carbohydrate, 2.6 times more Sugars and 2.5 times more Fiber than Vegetarian fillets.
• While 7 oz of Vegetarian fillets contain 17 times more Fat, 18.5 times more Saturated Fat, 2.9 times more Omega 3 and 36.4 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Vegetarian fillets offer comparable quantities of Energy and Protein per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6