Comparing Nutrients in 14 ounces Potherb Jute VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Potherb Jute	42%	5%	53%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Potherb Jute	Red Kidney Beans	Recommended Dietary Allowance
Energy	4.65% 135kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	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	2.73% 0.46g	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	17.7% 23g	187% 243g	130g per day for Men 19-50 years
Sugars	NA	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	NA	159% 60.3g	38g per day for Men 19-50 years
Protein	33% 18.5g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Potherb Jute	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	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.17mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	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	183% 2.4mg	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	122% 488μg	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	163% 147mg	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	NA	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potherb Jute	Red Kidney Beans	Recommended Dietary Allowance
Calcium	82.6% 826mg	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	236% 19mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	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	47% 329mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	65.3% 2219mg	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	2.1% 31.8mg	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	9.4% 348g	1.26% 46.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of 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 Potherb Jute vs Red Kidney Beans:

• 14 ounces of Potherb Jute have more Vitamin A, 2.5 times more Vitamin B2, 1.5 times more Vitamin B6 and 8.2 times more Vitamin C than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 4.6 times more Vitamin B1, 1.7 times more Vitamin B3, 10.8 times more Vitamin B5 and 3.2 times more Vitamin B9 than Raw Potherb Jute.
• 14 ounces of Potherb Jute have insufficient amounts of Vitamin B5
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw 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 Potherb Jute vs Red Kidney Beans:

• 14 ounces of Potherb Jute have 2.5 times more Calcium and 7.5 times more Water than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 2.7 times more Copper, 1.4 times more Iron, 2.2 times more Magnesium, 9 times more Manganese, 4.9 times more Phosphorus, 2.4 times more Potassium, 3.6 times more Selenium and 3.5 times more Zinc than Raw Potherb Jute.
• 14 ounces of Potherb Jute lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Red Kidney Beans contain 9.9 times more Energy, 179 times more Omega 3, 10.6 times more Carbohydrate and 4.8 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 Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.