Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Vegetarian fillets

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Vegetarian fillets	32%	56%	12%

Macro Nutrients

	Boiled California Red Kidney Beans	Vegetarian fillets	Recommended Dietary Allowance
Energy	4.28% 124kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	8.9% 2.85g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	65% 1.04g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	48.8% 8.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	6.92% 9g	130g per day for Men 19-50 years
Sugars	NA	1.1% 0.8g	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	24.5% 9.3g	16% 6.1g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Vegetarian fillets	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	115% 1.5mg	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	18.5% 74μg	25.5% 102μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	175% 4.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	0% 0mg	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	NA	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Vegetarian fillets	Recommended Dietary Allowance
Calcium	6.6% 66mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	103% 0.93mg	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	37.3% 2.98mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	19.6% 137mg	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	17.6% 600mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled California Red Kidney Beans vs Vegetarian fillets:

• Boiled California Red Kidney Beans have more Vitamin C than Vegetarian fillets.
• While Vegetarian fillets contain 8.5 times more Vitamin B1, 14.5 times more Vitamin B2, 22.2 times more Vitamin B3, 14.4 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin B12 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Vegetarian fillets have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Vegetarian fillets:

• Boiled California Red Kidney Beans have 1.5 times more Iron, 2.1 times more Magnesium and 1.5 times more Water than Vegetarian fillets.
• While Vegetarian fillets contain 1.4 times more Calcium, 3.2 times more Copper, 3.3 times more Phosphorus, 1.4 times more Potassium, 122.5 times more Sodium and 1.6 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Vegetarian fillets have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled California Red Kidney Beans have 2.5 times more Carbohydrate and 1.5 times more Fiber than Vegetarian fillets.
• While Vegetarian fillets contain 2.3 times more Energy, 200 times more Fat, 203.5 times more Saturated Fat, 32.5 times more Omega 3, 414.6 times more Omega 6 and 2.5 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Vegetarian fillets have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.