Comparing Nutrients in 14 ounces Rowal VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Rowal	California Red Kidney Beans	Recommended Dietary Allowance
Energy	15% 441kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	3.04% 0.97g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	NA	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	183% 237g	130g per day for Men 19-50 years
Sugars	77% 56g	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	2.74% 2g	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	% 4.37g	NA	g per day for Men 19-50 years
Sucrose	% 49.6g	NA	g per day for Men 19-50 years
Fiber	64.8% 24.6g	260% 99g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Rowal	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	391% 1564μg	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	114% 102mg	20% 18mg	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	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

	Rowal	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	485% 4.37mg	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	109% 8.73mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	173% 3.97mg	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	29.5% 206mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	92% 10mg	11mg per day for Men 19-50 years
Water	7.66% 283g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Rowal vs California Red Kidney Beans:

• Raw Rowal has more Vitamin A and 5.7 times more Vitamin C than Raw California Red Kidney Beans.

Comparing minerals per 14 ounces for Rowal vs California Red Kidney Beans:

• Raw Rowal has 6.1 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 13 times more Calcium, 4.3 times more Iron, 5 times more Magnesium, 6.5 times more Manganese, 7.8 times more Phosphorus, 11.4 times more Potassium and 5.9 times more Zinc than Raw Rowal.
• Both Raw Rowal and Raw California Red Kidney Beans have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Rowal has 8 times more Fat than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3 times more Energy, 2.5 times more Carbohydrate, 4 times more Fiber and 10.6 times more Protein than Raw Rowal.
• Both Raw Rowal as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 14 oz.