Comparing Nutrients in 14 ounces Boiled Adzuki Beans VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Adzuki Beans	23%	1%	76%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Adzuki Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.5% 508kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	NA	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.6% 98g	68.4% 89g	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	76.2% 29g	97% 37g	38g per day for Men 19-50 years
Protein	53.3% 30g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Adzuki Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.8% 2.85mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	31.8% 0.41mg	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	120% 480μg	73.4% 294μg	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	0% 0mg	5.3% 4.76mg	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

	Boiled Adzuki Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11% 111mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	131% 1.2mg	127% 1.15mg	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	99% 7.94mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	55% 1.26mg	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	95% 667mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	62% 2111mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	64% 7.03mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	7.1% 263g	7.18% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Adzuki Beans vs Boiled California Red Kidney Beans:

• Boiled Adzuki Beans have 1.3 times more Vitamin B3, 2 times more Vitamin B5 and 1.6 times more Vitamin B9 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Vitamin C than Boiled Adzuki Beans.
• Both Boiled Adzuki Beans and Boiled California Red Kidney Beans have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 14 oz.
• Both Boiled Adzuki Beans as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Adzuki Beans vs Boiled California Red Kidney Beans:

• Boiled Adzuki Beans have 1.8 times more Manganese, 1.2 times more Phosphorus, 1.3 times more Potassium and 2.1 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.4 times more Calcium and 1.5 times more Iron than Boiled Adzuki Beans.
• Both Boiled Adzuki Beans and Boiled California Red Kidney Beans have similar amounts of Copper, Magnesium, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled California Red Kidney Beans contain 1.3 times more Fiber than Boiled Adzuki Beans.
• Both Boiled Adzuki Beans and Boiled California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Boiled Adzuki Beans as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.