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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Okra	20%	4%	76%

Macro Nutrients

	Boiled California Red Kidney Beans	Okra	Recommended Dietary Allowance
Energy	17% 492kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.61% 0.1g	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	22.7% 29.6g	130g per day for Men 19-50 years
Sugars	NA	8.1% 5.87g	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	3.12% 2.26g	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	% 1.27g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	97% 37g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	13.7% 7.66g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Okra	Recommended Dietary Allowance
Vitamin A	0% 0μg	16% 143μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	65.6% 0.85mg	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	59.5% 238μg	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	101% 91mg	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	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	104% 124μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Okra	Recommended Dietary Allowance
Calcium	26% 262mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	48% 0.43mg	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	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	136% 3.13mg	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	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	35% 1187mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	7.18% 266g	9.6% 356g	3700g per day for Men 19-50 years

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

• Boiled California Red Kidney Beans have 1.2 times more Vitamin B9 than Raw Okra.
• While Raw Okra contains more Vitamin A, 1.6 times more Vitamin B1, 1.9 times more Vitamin B3, 2.1 times more Vitamin B6 and 19.2 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Raw Okra have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Boiled California Red Kidney Beans as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled California Red Kidney Beans have 2.7 times more Copper, 4.8 times more Iron, 2.2 times more Phosphorus, 1.4 times more Potassium, 1.7 times more Selenium and 1.5 times more Zinc than Raw Okra.
• While Raw Okra contains 2.5 times more Manganese and 1.3 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Raw Okra have similar amounts of Calcium and Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled California Red Kidney Beans have 3.8 times more Energy, 32 times more Omega 3, 3 times more Carbohydrate, 2.9 times more Fiber and 4.7 times more Protein than Raw Okra.
• Both Boiled California Red Kidney Beans as well as Raw Okra have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.