Comparing Nutrients in 14 ounces Royal Red Kidney Beans VS Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Young Winged Beans	53%	15%	32%

Macro Nutrients

	Royal Red Kidney Beans	Young Winged Beans	Recommended Dietary Allowance
Energy	45% 1306kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2.95% 0.94g	32g per day for Men 19-50 years
Omega 3	37.7% 0.6g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	3.83% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 232g	13% 17g	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	NA	38g per day for Men 19-50 years
Protein	180% 101g	49.3% 27.6g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.2% 8.36mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	4.7% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	34.5% 0.45mg	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	390% 1560μg	65.5% 262μg	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	80.7% 72.6mg	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

	Royal Red Kidney Beans	Young Winged Beans	Recommended Dietary Allowance
Calcium	52% 520mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	441% 3.97mg	22.5% 0.2mg	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	432% 34.5mg	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	191% 4.4mg	37.6% 0.87mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	157% 5342mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	1.28% 47.2g	9.34% 345g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Young Winged Beans per 14 oz

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

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

• 14 ounces of Royal Red Kidney Beans have 2.8 times more Vitamin B1, 2.4 times more Vitamin B2, 2.3 times more Vitamin B3, 13.2 times more Vitamin B5, 3.5 times more Vitamin B6 and 6 times more Vitamin B9 than Young Winged Beans.
• While 14 oz of Raw Young Winged Beans contain 4.1 times more Vitamin C than Raw Royal Red Kidney Beans.
• 14 ounces of Young Winged Beans have insufficient amounts of Vitamin B5
• Both Raw Royal Red Kidney Beans as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Royal Red Kidney Beans have 1.6 times more Calcium, 19.6 times more Copper, 5.8 times more Iron, 4.1 times more Magnesium, 5.1 times more Manganese, 11 times more Phosphorus, 6 times more Potassium, 2.1 times more Selenium and 6.8 times more Zinc than Young Winged Beans.
• While 14 oz of Raw Young Winged Beans contain 7.3 times more Water than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Royal Red Kidney Beans have 6.7 times more Energy, 6.6 times more Omega 3, 13.5 times more Carbohydrate and 3.6 times more Protein than Young Winged Beans.
• 14 ounces of Young Winged Beans provide inadequate amounts of Energy and Omega 3
• Both Raw Royal Red Kidney Beans as well as Raw Young Winged Beans provide inadequate amounts of Omega 6 in 14 ounces.