Comparing Nutrients in 14 ounces California Red Kidney Beans VS Winged Beans

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Winged Beans	27%	34%	39%

Macro Nutrients

	California Red Kidney Beans	Winged Beans	Recommended Dietary Allowance
Energy	45% 1310kcal	56% 1623kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	66.8% 64.8g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	28.6% 9.14g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	65% 1.04g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	95% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	127% 166g	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	260% 99g	271% 103g	38g per day for Men 19-50 years
Protein	173% 97g	210% 118g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Winged Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	341% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	76.6% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	63% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	53.4% 0.69mg	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	391% 1564μg	44.7% 179μg	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	20% 18mg	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

	California Red Kidney Beans	Winged Beans	Recommended Dietary Allowance
Calcium	77.4% 774mg	175% 1746mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	1270% 11.4mg	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	464% 37mg	667% 53.3mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	169% 710mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	642% 14.8mg	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	230% 1607mg	256% 1790mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	114% 3878mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	162% 17.8mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.89% 33g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 2.3 times more Vitamin B6, 8.8 times more Vitamin B9 and more Vitamin C than Raw Winged Beans.
• While Raw Winged Beans contain 1.9 times more Vitamin B1, 2.1 times more Vitamin B2 and 1.5 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Winged Beans have similar amounts of Vitamin B5 per 14 oz.
• Both Raw California Red Kidney Beans as well as Raw Winged Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Raw California Red Kidney Beans have 1.5 times more Potassium than Raw Winged Beans.
• While Raw Winged Beans contain 2.3 times more Calcium, 2.6 times more Copper, 1.4 times more Iron, 3.7 times more Manganese, 2.6 times more Selenium, 3.5 times more Sodium and 1.8 times more Zinc than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Winged Beans have similar amounts of Magnesium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 1.4 times more Carbohydrate than Raw Winged Beans.
• While Raw Winged Beans contain 65.3 times more Fat, 64 times more Saturated Fat, 3.1 times more Omega 3 and 75.3 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Winged Beans have similar amounts of Energy, Fiber and Protein per 14 oz.
• Both Raw California Red Kidney Beans as well as Raw Winged Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.