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

Macros Ratio

	Protein	Fat	Carbs
Potherb Jute	42%	5%	53%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Potherb Jute	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.65% 135kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	68.4% 89g	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	NA	97% 37g	38g per day for Men 19-50 years
Protein	33% 18.5g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Potherb Jute	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	123% 1103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.17mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.4mg	31.8% 0.41mg	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	122% 488μg	73.4% 294μg	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	163% 147mg	5.3% 4.76mg	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

	Potherb Jute	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	82.6% 826mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	127% 1.15mg	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	236% 19mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	21.2% 0.49mg	55% 1.26mg	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	47% 329mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	65.3% 2219mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	9.4% 348g	7.18% 266g	3700g per day for Men 19-50 years

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

• Raw Potherb Jute has more Vitamin A, 8.8 times more Vitamin B2, 2.3 times more Vitamin B3, 5.8 times more Vitamin B6, 1.7 times more Vitamin B9 and 30.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3 times more Vitamin B5 than Raw Potherb Jute.
• Both Raw Potherb Jute and Boiled California Red Kidney Beans have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Potherb Jute as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Potherb Jute has 3.2 times more Calcium, 1.6 times more Iron, 1.3 times more Magnesium, 1.3 times more Potassium and 1.3 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.6 times more Manganese, 1.7 times more Phosphorus and 1.3 times more Selenium than Raw Potherb Jute.
• Both Raw Potherb Jute and Boiled California Red Kidney Beans have similar amounts of Copper and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled California Red Kidney Beans contain 3.6 times more Energy, 16 times more Omega 3, 3.9 times more Carbohydrate and 2 times more Protein than Raw Potherb Jute.
• Both Raw Potherb Jute as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.