Comparing Nutrients in 7 ounces Royal Red Kidney Beans VS Cooked Chili Beans, Barbecue, Ranch Style

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Cooked Chili Beans, Barbecue, Ranch Style	21%	9%	70%

Macro Nutrients

	Royal Red Kidney Beans	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Energy	22.5% 653kcal	6.64% 192kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	NA	14.4% 10.4g	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	22% 8.33g	38g per day for Men 19-50 years
Protein	89.8% 50.3g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.5% 0.77mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	4.47% 0.71mg	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	60.4% 0.79mg	41.2% 0.54mg	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% 780μg	13% 51.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.92% 8.93mg	3.75% 3.37mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Calcium	26% 260mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	55.6% 0.5mg	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	216% 17.3mg	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	21.3% 89.3mg	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	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	78.6% 2671mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	96% 1439mg	1500mg per day for Men 19-50 years
Zinc	48% 5.28mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Cooked Chili Beans, Barbecue, Ranch Style per 7 oz

Compare the macro and micronutrient content in 7 oz of Royal Red Kidney Beans versus 7 oz of Cooked Chili Beans, Barbecue, Ranch Style to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Royal Red Kidney Beans vs Cooked Chili Beans, Barbecue, Ranch Style:

• 7 ounces of Royal Red Kidney Beans have 9.8 times more Vitamin B1, 1.6 times more Vitamin B2, 5.9 times more Vitamin B3, 1.5 times more Vitamin B6, 15.1 times more Vitamin B9 and 2.6 times more Vitamin C than Cooked Chili Beans, Barbecue, Ranch Style.
• 7 ounces of Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Royal Red Kidney Beans vs Cooked Chili Beans, Barbecue, Ranch Style:

• 7 ounces of Royal Red Kidney Beans have 4.2 times more Calcium, 4 times more Copper, 4.7 times more Iron, 3.1 times more Magnesium, 2.6 times more Phosphorus, 3 times more Potassium, 2.5 times more Selenium and 1.3 times more Zinc than Cooked Chili Beans, Barbecue, Ranch Style.
• While 7 oz of Cooked Chili Beans, Barbecue, Ranch Style contain 55.8 times more Sodium and 6.3 times more Water than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Royal Red Kidney Beans have 3.4 times more Energy, 3.5 times more Carbohydrate, 5.9 times more Fiber and 5.1 times more Protein than Cooked Chili Beans, Barbecue, Ranch Style.
• While 7 oz of Cooked Chili Beans, Barbecue, Ranch Style contain 2.2 times more Omega 3 than Raw Royal Red Kidney Beans.
• Both Raw Royal Red Kidney Beans as well as Cooked Chili Beans, Barbecue, Ranch Style provide inadequate amounts of Omega 6 in seven ounces.