Comparing Nutrients in 7 ounces Flaxseed Oil with sliced flaxseed VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Flaxseed Oil with sliced flaxseed	0%	100%	0%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Flaxseed Oil with sliced flaxseed	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	60% 1742kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	203% 196g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	6069% 97g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	184% 31.3g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0.6% 0.77g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	48.6% 18.5g	38g per day for Men 19-50 years
Protein	1.3% 0.73g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Flaxseed Oil with sliced flaxseed	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	16% 0.21mg	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	NA	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.4% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed Oil with sliced flaxseed	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.8% 18mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	63.7% 0.57mg	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	8.43% 0.67mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	27.4% 0.63mg	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	7.65% 53.6mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	1.8% 61.5mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.009% 0.32g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed Oil with sliced flaxseed VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Flaxseed Oil with sliced flaxseed versus 7 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Flaxseed Oil with sliced flaxseed vs Boiled California Red Kidney Beans:

• Both Flaxseed Oil with added sliced flaxseed and Boiled California Red Kidney Beans have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Flaxseed Oil with sliced flaxseed vs Boiled California Red Kidney Beans:

• 7 oz of Boiled California Red Kidney Beans contain 7.3 times more Calcium, 4.3 times more Copper, 8.8 times more Iron, 3.2 times more Magnesium, 2.3 times more Manganese, 5.1 times more Phosphorus, 13.5 times more Potassium and 2.8 times more Zinc than Flaxseed Oil with added sliced flaxseed.
• 7 ounces of Flaxseed Oil with sliced flaxseed lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Flaxseed Oil with sliced flaxseed have 7.1 times more Energy, 1100.1 times more Fat, 646.2 times more Saturated Fat, 1529.1 times more Omega 3 and 789.1 times more Omega 6 than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 57.5 times more Carbohydrate and 24.7 times more Protein than Flaxseed Oil with added sliced flaxseed.
• 7 ounces of Flaxseed Oil with sliced flaxseed provide inadequate amounts of Carbohydrate and Protein
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6