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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Abiyuch	8%	1%	91%

Macro Nutrients

	Boiled California Red Kidney Beans	Abiyuch	Recommended Dietary Allowance
Energy	17% 492kcal	9.44% 274kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	53.7% 70g	130g per day for Men 19-50 years
Sugars	NA	47% 34g	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	21% 15g	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	% 18g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	97% 37g	55.4% 21g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Abiyuch	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	239% 215mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Abiyuch	Recommended Dietary Allowance
Calcium	26% 262mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	25% 0.23mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	31.4% 0.72mg	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	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	35.5% 1207mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	7.18% 266g	8.57% 317g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Abiyuch per 14 oz

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

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

• 14 oz of Raw Abiyuch contain 45.1 times more Vitamin C than Boiled California Red Kidney Beans.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Abiyuch have insufficient amounts of Vitamin A in 14 ounces.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Abiyuch:

• 14 ounces of Boiled California Red Kidney Beans have 8.3 times more Calcium, 5.1 times more Copper, 1.9 times more Iron, 2 times more Magnesium, 1.7 times more Manganese, 2.9 times more Phosphorus, 1.4 times more Potassium and 2.8 times more Zinc than Abiyuch.
• 14 ounces of Abiyuch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled California Red Kidney Beans have 1.8 times more Energy, 1.3 times more Carbohydrate, 1.8 times more Fiber and 6.1 times more Protein than Abiyuch.