Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans with Salt VS Boiled Royal Red Kidney Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans with Salt	29%	1%	70%
Boiled Royal Red Kidney Beans with Salt	30%	1%	69%

Macro Nutrients

	Boiled California Red Kidney Beans with Salt	Boiled Royal Red Kidney Beans with Salt	Recommended Dietary Allowance
Energy	17% 492kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	66.7% 86.7g	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	97% 37g	97% 37g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	67.3% 37.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans with Salt	Boiled Royal Red Kidney Beans 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	42.7% 0.51mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	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	73.4% 294μg	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	5.3% 4.76mg	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 California Red Kidney Beans with Salt	Boiled Royal Red Kidney Beans with Salt	Recommended Dietary Allowance
Calcium	26% 262mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	116% 1.04mg	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	148% 12mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	44% 1mg	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	77.7% 544mg	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	44% 1500mg	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	63.5% 953mg	63.8% 957mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	7.18% 266g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans with Salt VS Boiled Royal Red Kidney Beans with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans with Salt versus 14 oz of Boiled Royal Red Kidney Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans with Salt vs Boiled Royal Red Kidney Beans with Salt:

• 14 ounces of Boiled California Red Kidney Beans with Salt have 1.4 times more Vitamin B1 than Boiled Royal Red Kidney Beans with Salt.
• Both Boiled California Red Kidney Beans with Salt and Boiled Royal Red Kidney Beans with Salt provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 14 ounces.
• Both Boiled California Red Kidney Beans with Salt as well as Boiled Royal Red Kidney Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans with Salt vs Boiled Royal Red Kidney Beans with Salt:

• 14 ounces of Boiled California Red Kidney Beans with Salt have 1.5 times more Calcium and 1.2 times more Manganese than Boiled Royal Red Kidney Beans with Salt.
• Both Boiled California Red Kidney Beans with Salt and Boiled Royal Red Kidney Beans with Salt contain similar levels of Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium, Sodium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled Royal Red Kidney Beans with Salt contain 1.8 times more Omega 3 than Boiled California Red Kidney Beans with Salt.
• Both Boiled California Red Kidney Beans with Salt and Boiled Royal Red Kidney Beans with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 14 ounces.
• Both Boiled California Red Kidney Beans with Salt as well as Boiled Royal Red Kidney Beans with Salt provide inadequate amounts of Omega 6 in 14 ounces.