Comparing Nutrients in 100 grams Boiled Kidney Beans VS Tart, breakfast, low fat

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Boiled Kidney Beans	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	4.38% 127kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	6.18% 6g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	4.35% 1.4g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	5.04% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	59% 76.8g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	6.7% 4.87g	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	17% 6.4g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	31.7% 285μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	23.8% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	42.2% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	23.8% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	29.2% 0.38mg	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	32.5% 130μg	25% 100μg	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	1.33% 1.2mg	4.22% 3.8mg	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	0.2% 0.03mg	3.53% 0.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	3.5% 35mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	8.1% 0.073mg	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	27.8% 2.22mg	42.8% 3.42mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	NA	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	19.7% 138mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	1.94% 66mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	24% 361mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.33% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Tart, breakfast, low fat:

• Boiled All Types Kidney Beans have 1.3 times more Vitamin B9 and 21 times more Vitamin K than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains more Vitamin A, 1.8 times more Vitamin B1, 9.5 times more Vitamin B2, 6.6 times more Vitamin B3, 3.2 times more Vitamin B6, 3.2 times more Vitamin C and 17.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Tart, breakfast, low fat:

• Boiled All Types Kidney Beans have 3 times more Copper, 1.5 times more Phosphorus, 6.1 times more Potassium, 3.6 times more Zinc and 5.6 times more Water than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 1.3 times more Calcium, 1.5 times more Iron, 11.7 times more Selenium and 361 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Tart, breakfast, low fat have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 7.4 times more Omega 3, 4.3 times more Fiber and 2.2 times more Protein than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 2.9 times more Energy, 12 times more Fat, 19.1 times more Saturated Fat, 7.9 times more Omega 6, 3.4 times more Carbohydrate and 15.2 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Tart, breakfast, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.