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

Macros Ratio

	Protein	Fat	Carbs
Boiled French Beans	22%	5%	73%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled French Beans	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.7% 512kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	71% 1.14g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	183% 237g	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	98% 37.3g	260% 99g	38g per day for Men 19-50 years
Protein	50% 28g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Boiled French Beans	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	43% 0.52mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	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	74.4% 298μg	391% 1564μg	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	5.3% 4.76mg	20% 18mg	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 French Beans	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	25% 250mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	485% 4.37mg	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	53.6% 4.3mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	173% 3.97mg	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	58% 405mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	43% 1469mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	92% 10mg	11mg per day for Men 19-50 years
Water	7.14% 264g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 4.1 times more Vitamin B1, 3.5 times more Vitamin B2, 3.8 times more Vitamin B3, 3.5 times more Vitamin B5, 3.8 times more Vitamin B6, 5.3 times more Vitamin B9 and 3.8 times more Vitamin C than Boiled French Beans.
• Both Boiled French Beans as well as Raw 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 French Beans vs California Red Kidney Beans:

• Boiled French Beans have 5.7 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.1 times more Calcium, 9.6 times more Copper, 8.7 times more Iron, 2.9 times more Magnesium, 2.6 times more Manganese, 4 times more Phosphorus, 4 times more Potassium, 2.7 times more Selenium and 4 times more Zinc than Boiled French Beans.

Comparison of macro-nutrients per 14 ounces:

• Boiled French Beans have 3.4 times more Omega 3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.6 times more Energy, 2.5 times more Carbohydrate, 2.6 times more Fiber and 3.5 times more Protein than Boiled French Beans.
• Both Boiled French Beans as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.