Comparing Nutrients in 7 ounces Flaxseed VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Flaxseed	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	36.5% 1060kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	86.3% 83.7g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	22.7% 7.27g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	2829% 45.3g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	69% 11.7g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.3g	35% 45.2g	130g per day for Men 19-50 years
Sugars	4.24% 3.08g	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	0% 0g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 2.3g	NA	g per day for Men 19-50 years
Fiber	143% 54g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	65% 36.3g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Boiled 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	272% 3.26mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.2% 0.94mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	224% 67μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 173μg	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	1.32% 1.2mg	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	4.1% 0.62mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.53μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	50.6% 506mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	47.6% 0.43mg	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	142% 11.4mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	185% 778mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	37% 0.85mg	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	182% 1274mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	47.5% 1613mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	78.3% 8.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.37% 14g	3.6% 133g	3700g per day for Men 19-50 years

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

• Flaxseed has 10.3 times more Vitamin B1, 2.8 times more Vitamin B2, 5.3 times more Vitamin B3, 4.5 times more Vitamin B5, 3.9 times more Vitamin B6 and 10.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B9, 2 times more Vitamin C and 2 times more Vitamin K than Flaxseed.
• Both Flaxseed as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Flaxseed vs Boiled Kidney Beans:

• Flaxseed has 7.3 times more Calcium, 5.6 times more Copper, 2.6 times more Iron, 9.3 times more Magnesium, 5.8 times more Manganese, 4.7 times more Phosphorus, 2 times more Potassium, 23.1 times more Selenium, 30 times more Sodium and 4.3 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 9.6 times more Water than Flaxseed.

Comparison of macro-nutrients per 7 ounces:

• Flaxseed has 4.2 times more Energy, 84.3 times more Fat, 50.2 times more Saturated Fat, 134.2 times more Omega 3, 54.7 times more Omega 6, 1.3 times more Carbohydrate, 4.8 times more Sugars, 4.3 times more Fiber and 2.1 times more Protein than Boiled All Types Kidney Beans.
• Both Flaxseed as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.