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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Okara	18%	20%	62%

Macro Nutrients

	Boiled California Red Kidney Beans	Okara	Recommended Dietary Allowance
Energy	17% 492kcal	10.4% 302kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	7.08% 6.87g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	15.5% 2.64g	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	37.3% 48.5g	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	NA	38g per day for Men 19-50 years
Protein	64.7% 36.2g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Okara	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	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	35% 0.46mg	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	25.8% 103μg	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	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	Okara	Recommended Dietary Allowance
Calcium	26% 262mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	88% 0.79mg	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	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	69.7% 1.6mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	25% 845mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	76.5% 42μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	7.18% 266g	8.76% 324g	3700g per day for Men 19-50 years

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

• Boiled California Red Kidney Beans have 6.5 times more Vitamin B1, 3.1 times more Vitamin B2, 5.4 times more Vitamin B3, 2.5 times more Vitamin B5, 2.8 times more Vitamin B9 and more Vitamin C than Okara.
• Both Boiled California Red Kidney Beans and Okara have similar amounts of Vitamin B6 per 14 oz.
• Both Boiled California Red Kidney Beans as well as Okara have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled California Red Kidney Beans have 1.4 times more Copper, 2.3 times more Iron, 1.8 times more Magnesium, 2.3 times more Phosphorus, 2 times more Potassium and 1.5 times more Zinc than Okara.
• While Okara contains 1.3 times more Manganese and 8.8 times more Selenium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Okara have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled California Red Kidney Beans have 1.6 times more Energy, 1.8 times more Carbohydrate and 2.6 times more Protein than Okara.
• While Okara contains 19.2 times more Fat, 2.8 times more Omega 3 and 33.3 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Okara have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.