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

Macros Ratio

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

Macro Nutrients

	Tart, breakfast, low fat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	13% 372kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	6.18% 6g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	4.35% 1.4g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	1.44% 0.023g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	5.04% 0.86g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	6.7% 4.87g	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	3.95% 1.5g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	7.13% 4g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Tart, breakfast, low fat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	31.7% 285μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.8% 0.29mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.2% 0.55mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.8% 3.8mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	8% 0.1mg	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	25% 100μg	18.5% 74μg	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	4.22% 3.8mg	1.33% 1.2mg	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	3.53% 0.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tart, breakfast, low fat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.4% 44mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	8.1% 0.073mg	32% 0.29mg	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	42.8% 3.42mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	NA	14% 0.32mg	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	13.3% 93mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	1.94% 66mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	24% 361mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.33% 12g	1.8% 67g	3700g per day for Men 19-50 years

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

• Tart, breakfast, low fat has more Vitamin A, 2.2 times more Vitamin B1, 8.9 times more Vitamin B2, 7 times more Vitamin B3, 3.7 times more Vitamin B6, 1.4 times more Vitamin B9 and 3.2 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Tart, breakfast, low fat as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Tart, breakfast, low fat has 10.8 times more Selenium and 90.3 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.5 times more Calcium, 4 times more Copper, 1.5 times more Phosphorus, 6.3 times more Potassium, 3.1 times more Zinc and 5.6 times more Water than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Boiled California Red Kidney Beans have similar amounts of Iron and Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Tart, breakfast, low fat has 3 times more Energy, 66.6 times more Fat, 99.5 times more Saturated Fat, 42.8 times more Omega 6 and 3.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.4 times more Omega 3, 6.2 times more Fiber and 2.3 times more Protein than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.