Comparing Nutrients in 14 ounces Dried Leeks VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Dried Leeks	Red Kidney Beans	Recommended Dietary Allowance
Energy	44% 1274kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	171% 2.74g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	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	228% 296g	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	109% 41.3g	159% 60.3g	38g per day for Men 19-50 years
Protein	108% 60.3g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	265% 3.18mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.04mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	369% 4.8mg	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	363% 1453μg	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	520% 468mg	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

	Dried Leeks	Red Kidney Beans	Recommended Dietary Allowance
Calcium	143% 1429mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	290% 2.6mg	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	377% 30mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	152% 639mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	455% 10.5mg	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	196% 1373mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	280% 9525mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	41% 22.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Leeks VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Leeks 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 Dried Leeks vs Red Kidney Beans:

• 14 ounces of Dried Leeks have 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 1.7 times more Vitamin B3, 3 times more Vitamin B6 and 26.2 times more Vitamin C than Red Kidney Beans.
• Both Dried Leeks and Red Kidney Beans provide similar amounts of Vitamin B5 and Vitamin B9 per 14 ounces.
• Both Freeze-dried Leeks as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dried Leeks vs Red Kidney Beans:

• 14 ounces of Dried Leeks have 4.3 times more Calcium, 2.4 times more Manganese, 1.8 times more Potassium, 1.8 times more Selenium and 2.9 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 4.2 times more Zinc than Freeze-dried Leeks.
• Both Dried Leeks and Red Kidney Beans contain similar levels of Copper, Iron, Magnesium and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Leeks have 2 times more Fat, 1.9 times more Omega 3, 2.1 times more Omega 6 and 1.2 times more Carbohydrate than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.5 times more Fiber and 1.5 times more Protein than Freeze-dried Leeks.
• Both Dried Leeks and Red Kidney Beans offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6