Comparing Nutrients in 14 ounces Boiled Red Kidney Beans VS As Served In Restaurant Horchata

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
As Served In Restaurant Horchata	4%	12%	84%

Macro Nutrients

	Boiled Red Kidney Beans	As Served In Restaurant Horchata	Recommended Dietary Allowance
Energy	17.4% 504kcal	7.4% 214kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	NA	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	NA	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	35% 45.7g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	51.2% 37g	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	8.5% 6.15g	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	% 6.5g	g per day for Men 19-50 years
Sucrose	NA	% 24.5g	g per day for Men 19-50 years
Fiber	77.3% 29.4g	0% 0g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	As Served In Restaurant Horchata	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	1.17% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	5.2% 0.067mg	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	129% 516μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	As Served In Restaurant Horchata	Recommended Dietary Allowance
Calcium	11% 111mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	0.88% 0.008mg	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	146% 11.7mg	0.5% 0.04mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	1.73% 0.04mg	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	80.5% 564mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	7.2% 266g	9.34% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS As Served In Restaurant Horchata per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Red Kidney Beans versus 14 oz of As Served In Restaurant Horchata to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Red Kidney Beans vs As Served In Restaurant Horchata:

• 14 ounces of Boiled Red Kidney Beans have more Vitamin B1, more Vitamin B2, 12.3 times more Vitamin B3, more Vitamin B5, 7.1 times more Vitamin B6 and more Vitamin K than As Served In Restaurant Horchata.
• 14 ounces of As Served In Restaurant Horchata have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K
• Both Boiled Red Kidney Beans as well as As Served In Restaurant Horchata have insufficient amounts of Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Boiled Red Kidney Beans vs As Served In Restaurant Horchata:

• 14 ounces of Boiled Red Kidney Beans have 1.6 times more Calcium, 121 times more Copper, 294 times more Iron, 15 times more Magnesium, 47.7 times more Manganese, 9.5 times more Phosphorus, 11.9 times more Potassium, 3 times more Selenium and 17.8 times more Zinc than As Served In Restaurant Horchata.
• While 14 oz of As Served In Restaurant Horchata contain 1.3 times more Water than Boiled Red Kidney Beans.
• 14 ounces of As Served In Restaurant Horchata lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Red Kidney Beans have 2.4 times more Energy, 2 times more Carbohydrate, more Fiber and 18.1 times more Protein than As Served In Restaurant Horchata.
• While 14 oz of As Served In Restaurant Horchata contain 29.3 times more Sugars than Boiled Red Kidney Beans.
• 14 ounces of As Served In Restaurant Horchata provide inadequate amounts of Energy, Fiber and Protein