Comparing Nutrients in 14 ounces Abiyuch VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Abiyuch	8%	1%	91%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Abiyuch	Red Kidney Beans	Recommended Dietary Allowance
Energy	9.44% 274kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	NA	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	NA	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 70g	187% 243g	130g per day for Men 19-50 years
Sugars	47% 34g	11.5% 8.33g	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	21% 15g	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	% 18g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	159% 60.3g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Abiyuch	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	121% 1.58mg	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	NA	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	239% 215mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Abiyuch	Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	80% 6.4mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	31.4% 0.72mg	192% 4.4mg	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	26.6% 187mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	101% 11mg	11mg per day for Men 19-50 years
Water	8.57% 317g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Abiyuch VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Abiyuch versus 14 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Abiyuch vs Red Kidney Beans:

• 14 ounces of Abiyuch have 12 times more Vitamin C than Red Kidney Beans.
• Both Raw Abiyuch as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A in 14 ounces.

Comparing minerals per 14 ounces for Abiyuch vs Red Kidney Beans:

• 14 ounces of Abiyuch have 6.8 times more Water than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 10.4 times more Calcium, 12.3 times more Copper, 4.2 times more Iron, 5.8 times more Magnesium, 6.1 times more Manganese, 8.6 times more Phosphorus, 4.5 times more Potassium and 9 times more Zinc than Raw Abiyuch.
• 14 ounces of Abiyuch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Abiyuch have 4.1 times more Sugars than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 4.9 times more Energy, 3.5 times more Carbohydrate, 2.9 times more Fiber and 15 times more Protein than Raw Abiyuch.