Cooked Royal Red Kidney Beans vs Raw Farmed Atlantic Salmon

Food A

Cooked Royal Red Kidney Beans

legumes

Food B

Raw Farmed Atlantic Salmon

seafood

All values per 100g · % RDA for adult male 19–30

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 123 — 208 — kcal
Protein 9.5
17%
20
36%
g
Total Fat 0.170 — 13 — g
Carbohydrate 22
17%
0.000
0%
g
Water 67 — 65 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 1.2
1%
3.9
4%
mg
Thiamin (B1) 0.095
8%
0.207
17%
mg
Riboflavin (B2) 0.067
5%
0.155
12%
mg
Niacin (B3) 0.552
3%
8.7
54%
mg
Pantothenic Acid (B5) 0.219
4%
1.5
31%
mg
Vitamin B6 0.104
8%
0.636
49%
mg
Folate (DFE) 74
19%
26
7%
mcg
Vitamin B12 0.000
0%
3.2
135%
mcg
Choline — — 79
14%
mg
Vitamin A (RAE) 0.000
0%
58
6%
mcg
Vitamin E — — 3.5
24%
mg
Vitamin D (D2+D3) 0.000
0%
11
73%
mcg
Vitamin K — — 0.500
0%
mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 44
4%
9.0
1%
mg
Iron 2.8
35%
0.340
4%
mg
Magnesium 42
11%
27
7%
mg
Phosphorus 142
20%
240
34%
mg
Potassium 378
11%
363
11%
mg
Sodium 5.0 — 59 — mg
Zinc 0.900
8%
0.360
3%
mg
Copper 0.262
29%
0.045
5%
mg
Manganese 0.255
11%
0.011
0%
mg
Selenium 1.2
2%
24
44%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat 0.000 — — — g
Monounsaturated Fat 0.013 — 3.8 — g
Polyunsaturated Fat 0.093 — 3.9 — g
Cholesterol 0.000 — 55 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 9.3
24%
0.000
0%
g
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