Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Young Winged Beans	53%	15%	32%

Macro Nutrients

	Boiled Kidney Beans	Young Winged Beans	Recommended Dietary Allowance
Energy	17.4% 504kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	2.95% 0.94g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	3.83% 0.65g	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	13% 17g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	67% 25.4g	NA	38g per day for Men 19-50 years
Protein	61.4% 34.4g	49.3% 27.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	4.7% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	34.5% 0.45mg	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	65.5% 262μg	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	80.7% 72.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Young Winged Beans	Recommended Dietary Allowance
Calcium	14% 139mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	22.5% 0.2mg	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	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	37.6% 0.87mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	7.2% 266g	9.34% 345g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Young Winged Beans:

• Boiled All Types Kidney Beans have 3.7 times more Vitamin B5 and 2 times more Vitamin B9 than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 1.7 times more Vitamin B2, 1.6 times more Vitamin B3 and 15.3 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Young Winged Beans have similar amounts of Vitamin B1 and Vitamin B6 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Young Winged Beans:

• Boiled All Types Kidney Beans have 4.2 times more Copper, 1.5 times more Iron, 1.2 times more Magnesium, 2 times more Manganese, 3.7 times more Phosphorus, 1.8 times more Potassium and 2.6 times more Zinc than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 2.4 times more Calcium, 1.4 times more Selenium and 1.3 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 2.6 times more Energy, 7.4 times more Omega 3, 5.3 times more Carbohydrate and 1.2 times more Protein than Raw Young Winged Beans.
• Both Boiled All Types Kidney Beans as well as Raw Young Winged Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.