Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Dried Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Dried Oriental Radishes	11%	2%	87%

Macro Nutrients

	Boiled Kidney Beans	Dried Oriental Radishes	Recommended Dietary Allowance
Energy	17.4% 504kcal	37% 1076kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	51% 0.82g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	2.73% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	193% 252g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	204% 148g	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	67% 25.4g	250% 95g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Dried Oriental Radishes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	84.3% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	147% 7.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	189% 2.45mg	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	129% 516μg	293% 1171μg	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	0% 0mg	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	0.79% 0.12mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Dried Oriental Radishes	Recommended Dietary Allowance
Calcium	14% 139mg	250% 2496mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	719% 6.47mg	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	110% 8.8mg	334% 26.7mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	161% 675mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	93% 2.14mg	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	78.2% 548mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	408% 13867mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	73.6% 1103mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	77% 8.45mg	11mg per day for Men 19-50 years
Water	7.2% 266g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Dried Oriental Radishes:

• Boiled All Types Kidney Beans have more Vitamin C and 1.9 times more Vitamin K than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 1.7 times more Vitamin B1, 11.7 times more Vitamin B2, 5.9 times more Vitamin B3, 8.4 times more Vitamin B5, 5.2 times more Vitamin B6 and 2.3 times more Vitamin B9 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Dried Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Dried Oriental Radishes:

• Boiled All Types Kidney Beans have 1.6 times more Selenium and 3.4 times more Water than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 18 times more Calcium, 7.6 times more Copper, 3 times more Iron, 4 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus, 8.6 times more Potassium, 278 times more Sodium and 2.1 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Dried Oriental Radishes contain 2.1 times more Energy, 2.8 times more Carbohydrate, 116.6 times more Sugars and 3.7 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried Oriental Radishes have similar amounts of Omega 3 and Protein per 14 oz.
• Both Boiled All Types Kidney Beans as well as Dried Oriental Radishes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.