Comparing Nutrients in 14 ounces Red Kidney Beans VS Ginger Root

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Ginger Root	9%	8%	83%

Macro Nutrients

	Red Kidney Beans	Ginger Root	Recommended Dietary Allowance
Energy	46% 1338kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	54.3% 70.5g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	9.3% 6.75g	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	159% 60.3g	21% 7.94g	38g per day for Men 19-50 years
Protein	160% 89.4g	13% 7.22g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Ginger Root	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	201% 2.4mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	49% 0.64mg	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	11% 43.7μg	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	22% 20mg	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	5.56% 0.83mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Ginger Root	Recommended Dietary Allowance
Calcium	33% 329mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	100% 0.9mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	39.5% 0.91mg	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	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	8.46% 313g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Ginger Root per 14 oz

Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Ginger Root to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Ginger Root:

• 14 ounces of Red Kidney Beans have 24.3 times more Vitamin B1, 6.3 times more Vitamin B2, 2.8 times more Vitamin B3, 3.8 times more Vitamin B5, 2.5 times more Vitamin B6, 35.8 times more Vitamin B9 and 56 times more Vitamin K than Ginger Root.
• Both Red Kidney Beans and Ginger Root provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Ginger Root have insufficient amounts of Vitamin K
• Both Raw Red Kidney Beans as well as Raw Ginger Root have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Red Kidney Beans vs Ginger Root:

• 14 ounces of Red Kidney Beans have 5.2 times more Calcium, 3.1 times more Copper, 11.2 times more Iron, 3.2 times more Magnesium, 4.9 times more Manganese, 11.9 times more Phosphorus, 3.3 times more Potassium, 4.6 times more Selenium and 8.2 times more Zinc than Ginger Root.
• While 14 oz of Raw Ginger Root contain 6.7 times more Water than Raw Red Kidney Beans.
• 14 ounces of Ginger Root lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Kidney Beans have 4.2 times more Energy, 10.5 times more Omega 3, 3.4 times more Carbohydrate, 1.2 times more Sugars, 7.6 times more Fiber and 12.4 times more Protein than Ginger Root.
• Both Raw Red Kidney Beans as well as Raw Ginger Root provide inadequate amounts of Omega 6 in 14 ounces.