Comparing Nutrients in 100 grams California Red Kidney Beans VS Partially Defatted Cottonseed Flour

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Partially Defatted Cottonseed Flour	43%	15%	42%

Macro Nutrients

	California Red Kidney Beans	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Energy	11.4% 330kcal	12.4% 359kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	17.2% 2.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	31% 40.5g	130g per day for Men 19-50 years
Sugars	NA	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	65.5% 25g	7.9% 3g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	73% 41g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.44% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	25.4% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	59% 0.77mg	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	99% 394μg	57.3% 229μg	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	5% 4.5mg	2.67% 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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Calcium	19.5% 195mg	47.8% 478mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	131% 1.18mg	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	117% 9.35mg	158% 12.7mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	172% 721mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	93% 2.14mg	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	58% 405mg	228% 1597mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	10% 5.6μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.17% 6.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Partially Defatted Cottonseed Flour:

• Raw California Red Kidney Beans have 1.7 times more Vitamin B5, 1.7 times more Vitamin B9 and 1.9 times more Vitamin C than Partially Defatted Glandless Cottonseed Flour.
• While Partially Defatted Glandless Cottonseed Flour contain more Vitamin A, 4 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Partially Defatted Glandless Cottonseed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for California Red Kidney Beans vs Partially Defatted Cottonseed Flour:

• Partially Defatted Glandless Cottonseed Flour contain 2.5 times more Calcium, 1.4 times more Iron, 4.5 times more Magnesium, 2.1 times more Manganese, 3.9 times more Phosphorus, 1.8 times more Selenium, 3.2 times more Sodium and 4.6 times more Zinc than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Partially Defatted Glandless Cottonseed Flour have similar amounts of Copper and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 7.6 times more Omega 3, 1.5 times more Carbohydrate and 8.3 times more Fiber than Partially Defatted Glandless Cottonseed Flour.
• While Partially Defatted Glandless Cottonseed Flour contain 24.8 times more Fat, 44.1 times more Saturated Fat, 54.2 times more Omega 6 and 1.7 times more Protein than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Partially Defatted Glandless Cottonseed Flour have similar amounts of Energy per 100 g.
• Both Raw California Red Kidney Beans as well as Partially Defatted Glandless Cottonseed Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.