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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Fuyu	28%	58%	14%

Macro Nutrients

	Boiled California Red Kidney Beans	Fuyu	Recommended Dietary Allowance
Energy	17% 492kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	32.7% 31.8g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	14.4% 4.6g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	132% 2.1g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	93% 16g	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	13.4% 17.4g	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	63.2% 35.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Fuyu	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	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	27.8% 0.36mg	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	28.8% 115μg	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	0.88% 0.79mg	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	Fuyu	Recommended Dietary Allowance
Calcium	26% 262mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	166% 1.5mg	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	98% 7.86mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	203% 4.66mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	760% 11403mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	7.18% 266g	7.5% 278g	3700g per day for Men 19-50 years

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

• Boiled California Red Kidney Beans have 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 2.6 times more Vitamin B9 and 6 times more Vitamin C than Salted and Fermented Tofu.
• While Salted and Fermented Tofu contains 1.6 times more Vitamin B2 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Salted and Fermented Tofu have similar amounts of Vitamin B1 and Vitamin B6 per 14 oz.
• Both Boiled California Red Kidney Beans as well as Salted and Fermented Tofu 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 Fuyu:

• Boiled California Red Kidney Beans have 1.4 times more Calcium, 1.5 times more Iron, 1.9 times more Phosphorus and 5.6 times more Potassium than Salted and Fermented Tofu.
• While Salted and Fermented Tofu contains 1.3 times more Copper, 3.7 times more Manganese, 14.4 times more Selenium, 718.3 times more Sodium and 1.8 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Salted and Fermented Tofu have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled California Red Kidney Beans have 5.1 times more Carbohydrate than Salted and Fermented Tofu.
• While Salted and Fermented Tofu contains 88.9 times more Fat, 82.6 times more Saturated Fat, 16.7 times more Omega 3 and 199.1 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Salted and Fermented Tofu have similar amounts of Energy and Protein per 14 oz.
• Both Boiled California Red Kidney Beans as well as Salted and Fermented Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.