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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Yardlong Beans	27%	3%	70%

Macro Nutrients

	Boiled California Red Kidney Beans	Yardlong Beans	Recommended Dietary Allowance
Energy	17% 492kcal	47.5% 1377kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	4.2% 1.35g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	64% 1.02g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	7.2% 1.22g	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	189% 246g	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	115% 43.7g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	172% 97g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	293% 3.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	71.7% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	53.5% 8.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	124% 6.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	113% 1.47mg	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	653% 2612μg	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	7.06% 6.35mg	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	Yardlong Beans	Recommended Dietary Allowance
Calcium	26% 262mg	54.8% 548mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	388% 3.5mg	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	427% 34mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	319% 1341mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	274% 6.3mg	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	317% 2219mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	135% 4592mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	126% 14mg	11mg per day for Men 19-50 years
Water	7.18% 266g	0.9% 33.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Yardlong Beans 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 Yardlong Beans:

• 14 oz of Raw Yardlong Beans contain 6.9 times more Vitamin B1, 3.8 times more Vitamin B2, 4 times more Vitamin B3, 7.1 times more Vitamin B5, 3.6 times more Vitamin B6 and 8.9 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Raw Yardlong Beans 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 vs Yardlong Beans:

• 14 oz of Raw Yardlong Beans contain 2.1 times more Calcium, 3 times more Copper, 2.9 times more Iron, 7 times more Magnesium, 5 times more Manganese, 4.1 times more Phosphorus, 2.8 times more Potassium, 6.8 times more Selenium and 4.1 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Yardlong Beans contain 2.8 times more Energy, 8.1 times more Omega 3, 2.8 times more Carbohydrate and 2.7 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Yardlong Beans offer comparable quantities of Fiber per 14 ounces.
• Both Boiled California Red Kidney Beans as well as Raw Yardlong Beans provide inadequate amounts of Omega 6 in 14 ounces.