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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
As Served In Restaurant Horchata	4%	12%	84%

Macro Nutrients

	Red Kidney Beans	As Served In Restaurant Horchata	Recommended Dietary Allowance
Energy	46% 1338kcal	7.4% 214kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	NA	32g per day for Men 19-50 years
Omega 3	89% 1.42g	NA	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	35% 45.7g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	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	159% 60.3g	0% 0g	38g per day for Men 19-50 years
Protein	160% 89.4g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	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	201% 2.4mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	1.17% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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	5.56% 0.83mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	As Served In Restaurant Horchata	Recommended Dietary Allowance
Calcium	33% 329mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	0.88% 0.008mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	332% 26.6mg	0.5% 0.04mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	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	230% 1611mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	9.34% 346g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of 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 Red Kidney Beans vs As Served In Restaurant Horchata:

• 14 ounces of Red Kidney Beans have more Vitamin B1, more Vitamin B2, 44.9 times more Vitamin B3, more Vitamin B5, 23.4 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 Raw 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 Red Kidney Beans vs As Served In Restaurant Horchata:

• 14 ounces of Red Kidney Beans have 4.6 times more Calcium, 349.5 times more Copper, 669 times more Iron, 46 times more Magnesium, 111.1 times more Manganese, 27.1 times more Phosphorus, 40 times more Potassium, 8 times more Selenium and 46.5 times more Zinc than As Served In Restaurant Horchata.
• While 14 oz of As Served In Restaurant Horchata contain 7.4 times more Water than Raw 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 Red Kidney Beans have 6.2 times more Energy, 5.3 times more Carbohydrate, more Fiber and 46.9 times more Protein than As Served In Restaurant Horchata.
• While 14 oz of As Served In Restaurant Horchata contain 4.5 times more Sugars than Raw Red Kidney Beans.
• 14 ounces of As Served In Restaurant Horchata provide inadequate amounts of Energy, Fiber and Protein