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

Macros Ratio

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

Macro Nutrients

	Flaxseed Oil with sliced flaxseed	California Red Kidney Beans	Recommended Dietary Allowance
Energy	60% 1742kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	203% 196g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	6069% 97g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	184% 31.3g	0.63% 0.11g	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	91% 119g	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	130% 49.4g	38g per day for Men 19-50 years
Protein	1.3% 0.73g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Flaxseed Oil with sliced flaxseed	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	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.8% 18mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	243% 2.2mg	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	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	86.3% 2mg	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	115% 804mg	700mg per day for Men 19-50 years
Potassium	1.8% 61.5mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.009% 0.32g	0.63% 23.3g	3700g per day for Men 19-50 years

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

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

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

• Raw California Red Kidney Beans contain 21.7 times more Calcium, 16.4 times more Copper, 27.5 times more Iron, 10.7 times more Magnesium, 7.1 times more Manganese, 15 times more Phosphorus, 48.1 times more Potassium and 8.2 times more Zinc than Flaxseed Oil with added sliced flaxseed.

Comparison of macro-nutrients per 7 ounces:

• Flaxseed Oil with added sliced flaxseed has 2.7 times more Energy, 396 times more Fat, 251.3 times more Saturated Fat, 582.5 times more Omega 3 and 292.3 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 153.3 times more Carbohydrate and 65.9 times more Protein than Flaxseed Oil with added sliced flaxseed.
• Both Flaxseed Oil with added sliced flaxseed as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.