Comparing Nutrients in 100 calories Royal Red Kidney Beans VS Boiled Hyacinth-Young beans

Weight per 100 calories

• Royal Red Kidney Beans: 30.4g
• Boiled Hyacinth-Young beans: 200g

Royal Red Kidney Beans have 6.6 times more energy per 100g than Boiled Hyacinth-Young beans. It has high energy density when compared to other foods. Boiled and Drained Hyacinth-Young beans having low energy density.

Discover which food has more nutrients per 100 calories - Royal Red Kidney Beans or Boiled Hyacinth-Young beans?

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Boiled Hyacinth-Young beans	23%	5%	72%

Macro Nutrients

	Royal Red Kidney Beans	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	2.9% 0.046g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0.024% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	14% 18.4g	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	20% 7.57g	NA	38g per day for Men 19-50 years
Protein	13.7% 7.7g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.56% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.88% 0.12mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.74% 0.24mg	2.12% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.26% 0.12mg	3.54% 0.046mg	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	30% 119μg	23.5% 94μg	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	1.5% 1.37mg	11.3% 10mg	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

	Royal Red Kidney Beans	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	4% 40mg	8.2% 82mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	10.7% 0.096mg	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	33% 2.64mg	19% 1.52mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	20% 84mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	18.3% 0.42mg	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	17.6% 123mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	15.4% 524mg	3400mg per day for Men 19-50 years
Selenium	1.77% 0.97μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.95mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	7.35% 0.81mg	6.9% 0.76mg	11mg per day for Men 19-50 years
Water	0.098% 3.6g	4.7% 174g	3700g per day for Men 19-50 years

Royal Red Kidney Beans VS Boiled Hyacinth-Young Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Royal Red Kidney Beans or Boiled Hyacinth-Young beans?

Lets compare vitamin content per 100 calories of Royal Red Kidney Beans vs Boiled Hyacinth-Young beans:

• 100 calories of Royal Red Kidney Beans have 2.2 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Hyacinth-Young beans.
• While 100 kcal of Boiled and Drained Hyacinth-Young beans contain 2.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 7.5 times more Vitamin C than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Boiled Hyacinth-Young beans provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Royal Red Kidney Beans vs Boiled Hyacinth-Young beans:

• 100 calories of Royal Red Kidney Beans have 3.2 times more Copper, 1.7 times more Iron and 1.3 times more Phosphorus than Boiled Hyacinth-Young beans.
• While 100 kcal of Boiled and Drained Hyacinth-Young beans contain 2.1 times more Calcium, 2 times more Magnesium, 1.3 times more Potassium, 3.3 times more Selenium and 48.1 times more Water than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Boiled Hyacinth-Young beans contain similar levels of Manganese and Zinc per 100 calories.
• 100 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Royal Red Kidney Beans have 2.6 times more Omega 3 and 1.3 times more Protein than Boiled Hyacinth-Young beans.
• Both Royal Red Kidney Beans and Boiled Hyacinth-Young beans offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Boiled Hyacinth-Young beans provide inadequate amounts of Omega 3
• Both Raw Royal Red Kidney Beans as well as Boiled and Drained Hyacinth-Young beans provide inadequate amounts of Omega 6 in 100 calories.