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

Macros Ratio

	Protein	Fat	Carbs
Potherb Jute	42%	5%	53%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Potherb Jute	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	4.65% 135kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	2.5% 0.42g	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	69.6% 90g	130g per day for Men 19-50 years
Sugars	NA	1.75% 1.27g	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	77.3% 29.4g	38g per day for Men 19-50 years
Protein	33% 18.5g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Potherb Jute	Boiled 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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.17mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.4mg	36.6% 0.48mg	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	129% 516μg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potherb Jute	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	82.6% 826mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	107% 0.96mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	21.2% 0.49mg	82.3% 1.9mg	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	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	65.3% 2219mg	47% 1599mg	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	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	9.4% 348g	7.2% 266g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Potherb Jute have more Vitamin A, 9.4 times more Vitamin B2, 2.2 times more Vitamin B3, 5 times more Vitamin B6 and 30.8 times more Vitamin C than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 3.1 times more Vitamin B5 than Raw Potherb Jute.
• Both Potherb Jute and Boiled Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B9 per 14 ounces.
• 14 ounces of Potherb Jute have insufficient amounts of Vitamin B5
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Potherb Jute as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Potherb Jute have 7.4 times more Calcium, 1.6 times more Iron, 1.4 times more Magnesium, 1.4 times more Potassium and 1.3 times more Water than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 3.9 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Selenium and 1.4 times more Zinc than Raw Potherb Jute.
• Both Potherb Jute and Boiled Red Kidney Beans contain similar levels of Copper per 14 ounces.
• 14 ounces of Potherb Jute lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled Red Kidney Beans contain 3.7 times more Energy, 84 times more Omega 3, 3.9 times more Carbohydrate and 1.9 times more Protein than Raw Potherb Jute.
• 14 ounces of Potherb Jute provide inadequate amounts of Energy and Omega 3
• Both Raw Potherb Jute as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.