Comparing Nutrients in 1 kilogram Arrowhead VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Arrowhead	20%	2%	78%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Arrowhead	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	34% 990kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	NA	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	NA	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 202g	172% 224g	130g per day for Men 19-50 years
Sugars	NA	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	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	245% 93g	38g per day for Men 19-50 years
Protein	95% 53.3g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Arrowhead	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	142% 1.7mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	120% 6mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	200% 2.6mg	80% 1.04mg	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	35% 140μg	185% 740μg	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	12.2% 11mg	13.3% 12mg	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	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

	Arrowhead	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	10% 100mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	321% 2.9mg	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	321% 25.7mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	138% 3.18mg	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	249% 1740mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	271% 9220mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	14.7% 220mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	19.6% 725g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Arrowhead VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Arrowhead versus 1 kg of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Arrowhead vs Boiled California Red Kidney Beans:

• 1 kilogram of Arrowhead has 1.3 times more Vitamin B1, 3.1 times more Vitamin B3, 2.7 times more Vitamin B5 and 2.5 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 5.3 times more Vitamin B9 than Raw Arrowhead.
• Both Arrowhead and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 per one kilogram.
• Both Raw Arrowhead as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Arrowhead vs Boiled California Red Kidney Beans:

• 1 kilogram of Arrowhead has 1.3 times more Phosphorus and 2.2 times more Potassium than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 6.6 times more Calcium, 1.7 times more Copper, 1.7 times more Selenium and 3.1 times more Zinc than Raw Arrowhead.
• Both Arrowhead and Boiled California Red Kidney Beans contain similar levels of Iron, Magnesium and Manganese per one kilogram.
• 1 kilogram of Arrowhead lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled California Red Kidney Beans contains 1.3 times more Energy and 1.7 times more Protein than Raw Arrowhead.
• Both Arrowhead and Boiled California Red Kidney Beans offer comparable quantities of Carbohydrate per one kilogram.