Comparing Nutrients in 100 grams Red Kidney Beans VS Vegetarian fillets

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Vegetarian fillets	32%	56%	12%

Macro Nutrients

	Red Kidney Beans	Vegetarian fillets	Recommended Dietary Allowance
Energy	11.6% 337kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	8.9% 2.85g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	65% 1.04g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	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	47% 61.3g	6.92% 9g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	40% 15g	16% 6.1g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	41% 23g	56g per day for Men 19-50 years

Vitamins

	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	50.7% 0.61mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	99% 394μg	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	5% 4.5mg	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	1.4% 0.21mg	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Vegetarian fillets	Recommended Dietary Allowance
Calcium	8.3% 83mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	103% 0.93mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	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	58% 406mg	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	17.6% 600mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Vegetarian fillets per 100 g

Compare the macro and micronutrient content in 100 g of Red Kidney Beans versus 100 g of Vegetarian fillets to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Red Kidney Beans have 3.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Vegetarian fillets.
• While 100 g of Vegetarian fillets contain 1.8 times more Vitamin B1, 4.2 times more Vitamin B2, 5.7 times more Vitamin B3, 3.8 times more Vitamin B6, more Vitamin B12 and 16.4 times more Vitamin E than Raw Red Kidney Beans.
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• 100 grams of Vegetarian fillets have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Vegetarian fillets have insufficient amounts of Vitamin A and Vitamin D in 100 grams.

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

• 100 grams of Red Kidney Beans have 3.3 times more Iron, 6 times more Magnesium, 2.3 times more Potassium, 3.2 times more Selenium and 2 times more Zinc than Vegetarian fillets.
• While 100 g of Vegetarian fillets contain 1.3 times more Copper and 40.8 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Vegetarian fillets contain similar levels of Calcium and Phosphorus per 100 grams.
• 100 grams of Vegetarian fillets lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 6.8 times more Carbohydrate, 2.6 times more Sugars and 2.5 times more Fiber than Vegetarian fillets.
• While 100 g of Vegetarian fillets contain 17 times more Fat, 18.5 times more Saturated Fat, 2.9 times more Omega 3 and 36.4 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Vegetarian fillets offer comparable quantities of Energy and Protein per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6