Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Boiled Rutabagas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Rutabagas with Salt	11%	5%	84%

Macro Nutrients

	Boiled Kidney Beans	Boiled Rutabagas with Salt	Recommended Dietary Allowance
Energy	17.4% 504kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	0.89% 0.15g	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	21% 27g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	21.6% 15.7g	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	8.43% 6.1g	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	% 8.18g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	67% 25.4g	19% 7.14g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Rutabagas with Salt	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	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	17.7% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	31% 0.4mg	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	15% 59.5μg	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	83% 74.6mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Rutabagas with Salt	Recommended Dietary Allowance
Calcium	14% 139mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	12.8% 0.12mg	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	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	16.7% 0.38mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	25.2% 857mg	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	67.2% 1008mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	7.2% 266g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Boiled Rutabagas with Salt:

• Boiled All Types Kidney Beans have 2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B5, 8.7 times more Vitamin B9 and 42 times more Vitamin K than Boiled and Drained Rutabagas with Salt.
• While Boiled and Drained Rutabagas with Salt contain 15.7 times more Vitamin C and 8 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Rutabagas with Salt have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Rutabagas with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Boiled Rutabagas with Salt:

• Boiled All Types Kidney Beans have 1.9 times more Calcium, 7.4 times more Copper, 12.3 times more Iron, 4.2 times more Magnesium, 4.4 times more Manganese, 3.4 times more Phosphorus, 1.9 times more Potassium, 1.6 times more Selenium and 8.3 times more Zinc than Boiled and Drained Rutabagas with Salt.
• While Boiled and Drained Rutabagas with Salt contain 254 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 4.2 times more Energy, 3 times more Omega 3, 3.3 times more Carbohydrate, 3.6 times more Fiber and 9.3 times more Protein than Boiled and Drained Rutabagas with Salt.
• While Boiled and Drained Rutabagas with Salt contain 12.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Rutabagas with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.