Comparing Nutrients in 14 ounces Boiled Potherb Jute VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Potherb Jute	32%	4%	64%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Boiled Potherb Jute	Red Kidney Beans	Recommended Dietary Allowance
Energy	5.06% 147kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.3% 29g	187% 243g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	11.5% 8.33g	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	21% 7.94g	159% 60.3g	38g per day for Men 19-50 years
Protein	26% 14.6g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	114% 1028μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.6% 0.76mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.26mg	121% 1.58mg	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	103% 413μg	391% 1564μg	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	146% 131mg	20% 18mg	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	18.5% 2.78mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	357% 429μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute	Red Kidney Beans	Recommended Dietary Allowance
Calcium	83.7% 837mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	156% 12.5mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	21.2% 0.49mg	192% 4.4mg	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	41% 286mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	64.2% 2183mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	101% 11mg	11mg per day for Men 19-50 years
Water	9.35% 346g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potherb Jute VS Red Kidney Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Potherb Jute vs Red Kidney Beans:

• 14 ounces of Boiled Potherb Jute have more Vitamin A, 1.4 times more Vitamin B6, 7.3 times more Vitamin C, 3.3 times more Vitamin E and 19.3 times more Vitamin K than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 6.7 times more Vitamin B1, 2.4 times more Vitamin B3, 10.8 times more Vitamin B5 and 3.8 times more Vitamin B9 than Boiled and Drained Potherb Jute.
• Both Boiled Potherb Jute and Red Kidney Beans provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Boiled Potherb Jute have insufficient amounts of Vitamin B5
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Potherb Jute as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Potherb Jute vs Red Kidney Beans:

• 14 ounces of Boiled Potherb Jute have 2.5 times more Calcium and 7.4 times more Water than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 2.7 times more Copper, 2.1 times more Iron, 2.2 times more Magnesium, 9 times more Manganese, 5.6 times more Phosphorus, 2.5 times more Potassium, 3.6 times more Selenium and 3.5 times more Zinc than Boiled and Drained Potherb Jute.
• 14 ounces of Boiled Potherb Jute lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Red Kidney Beans contain 9.1 times more Energy, 179 times more Omega 3, 8.4 times more Carbohydrate, 2.1 times more Sugars, 7.6 times more Fiber and 6.1 times more Protein than Boiled and Drained Potherb Jute.
• 14 ounces of Boiled Potherb Jute provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Potherb Jute as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.