Comparing Nutrients in 14 ounces Frozen Nance VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Nance	3%	13%	84%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen Nance	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10% 290kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	4.75% 4.6g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	NA	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	NA	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.4g	68.4% 89g	130g per day for Men 19-50 years
Sugars	45.5% 33g	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	26% 18.8g	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	% 14.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	78.3% 29.8g	97% 37g	38g per day for Men 19-50 years
Protein	4.68% 2.6g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Nance	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	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	7.94% 31.8μg	73.4% 294μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	408% 367mg	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33% 4.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39.4% 47.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Nance	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	18.3% 183mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	19% 1.5mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	42.8% 0.98mg	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	5.67% 39.7mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	8.65% 320g	7.18% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Nance VS Boiled California Red Kidney Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen Nance vs Boiled California Red Kidney Beans:

• 14 ounces of Frozen Nance have 77.1 times more Vitamin C than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 8.6 times more Vitamin B1, 3.4 times more Vitamin B2, 1.9 times more Vitamin B3, 5 times more Vitamin B6 and 9.3 times more Vitamin B9 than Frozen Nance.
• Both Frozen Nance and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Frozen Nance have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Frozen Nance as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A in 14 ounces.

Comparing minerals per 14 ounces for Frozen Nance vs Boiled California Red Kidney Beans:

• 14 ounces of Frozen Nance have 1.2 times more Water than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 1.4 times more Calcium, 7 times more Copper, 7.8 times more Iron, 2.4 times more Magnesium, 1.3 times more Manganese, 13.7 times more Phosphorus, 1.7 times more Potassium, 3 times more Selenium and 9.6 times more Zinc than Frozen Nance.
• 14 ounces of Frozen Nance lack sufficient amounts of Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled California Red Kidney Beans contain 1.7 times more Energy, 1.3 times more Carbohydrate and 13.8 times more Protein than Frozen Nance.
• Both Frozen Nance and Boiled California Red Kidney Beans offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Frozen Nance provide inadequate amounts of Protein