Comparing Nutrients in 7 ounces Tart, breakfast, low fat VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tart, breakfast, low fat	4%	14%	82%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Tart, breakfast, low fat	California Red Kidney Beans	Recommended Dietary Allowance
Energy	25.5% 738kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	8.64% 2.76g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	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	117% 152g	91% 119g	130g per day for Men 19-50 years
Sugars	13.3% 9.66g	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	7.83% 2.98g	130% 49.4g	38g per day for Men 19-50 years
Protein	14% 7.9g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Tart, breakfast, low fat	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	63% 566μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84% 1.1mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.54mg	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	58% 0.75mg	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	49.6% 198μg	195% 782μg	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	8.38% 7.54mg	9.92% 8.93mg	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	7% 1.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tart, breakfast, low fat	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	85% 6.8mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	NA	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	26.4% 185mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	46.5% 25.6μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	47.8% 716mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tart, breakfast, low fat vs California Red Kidney Beans:

• Tart, breakfast, low fat has more Vitamin A, 2.5 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.9 times more Vitamin B1 and 3.9 times more Vitamin B9 than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Raw California Red Kidney Beans have similar amounts of Vitamin B6 and Vitamin C per 7 oz.
• Both Tart, breakfast, low fat as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tart, breakfast, low fat vs California Red Kidney Beans:

• Tart, breakfast, low fat has 4 times more Selenium and 32.8 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.4 times more Calcium, 15.1 times more Copper, 2.7 times more Iron, 3.6 times more Magnesium, 4.4 times more Phosphorus, 22.6 times more Potassium and 9.1 times more Zinc than Tart, breakfast, low fat.

Comparison of macro-nutrients per 7 ounces:

• Tart, breakfast, low fat has 24 times more Fat, 38.7 times more Saturated Fat, 15.9 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.7 times more Omega 3, 16.6 times more Fiber and 6.1 times more Protein than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Raw California Red Kidney Beans have similar amounts of Energy per 7 oz.
• Both Tart, breakfast, low fat as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.