Comparing Nutrients in 7 ounces Salt VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Salt	0%	0%	0%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Salt	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	0% 0kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	35% 45.2g	130g per day for Men 19-50 years
Sugars	0% 0g	0.88% 0.64g	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	0% 0g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	0% 0g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Salt	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	18.3% 0.24mg	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	0% 0μg	64.5% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.65% 2.4mg	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% 0mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salt	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	53.4% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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	8.2% 0.65mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	0.47% 2mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	41% 0.95mg	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	0% 0mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	0.47% 16mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	5128% 76914mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	0.011% 0.4g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Salt VS Boiled Red Kidney Beans per 7 oz

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

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

• 7 oz of Boiled Red Kidney Beans contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin K than Table Salt.
• 7 ounces of Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Table Salt as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Salt have 19379 times more Sodium than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 8.1 times more Copper, 8.9 times more Iron, 45 times more Magnesium, 4.8 times more Manganese, more Phosphorus, 50.4 times more Potassium, 12 times more Selenium and 10.7 times more Zinc than Table Salt.
• Both Salt and Boiled Red Kidney Beans contain similar levels of Calcium per seven ounces.
• 7 ounces of Salt lack sufficient amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Red Kidney Beans contain more Energy, more Omega 3, more Carbohydrate, more Fiber and more Protein than Table Salt.
• 7 ounces of Salt provide inadequate amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein
• Both Table Salt as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.