Comparing Nutrients in 1 kilogram Boiled French Beans VS Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled French Beans	22%	5%	73%
Kidney Beans	28%	2%	70%

Macro Nutrients

	Boiled French Beans	Kidney Beans	Recommended Dietary Allowance
Energy	44.5% 1290kcal	115% 3330kcal	2900kcal per day for Men 19-50 years
Fat	7.84% 7.6g	8.56% 8.3g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	179% 2.87g	174% 2.8g	1.6g per day for Men 19-50 years
Omega 6	9.76% 1.66g	10.5% 1.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 240g	462% 600g	130g per day for Men 19-50 years
Sugars	NA	30.8% 22.3g	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	247% 94g	655% 249g	38g per day for Men 19-50 years
Protein	126% 70.5g	421% 236g	56g per day for Men 19-50 years

Vitamins

	Boiled French Beans	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	108% 1.3mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.46mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.4% 2.22mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.8% 1.05mg	305% 3.97mg	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	188% 750μg	985% 3940μg	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	13.3% 12mg	50% 45mg	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	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	158% 190μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled French Beans	Kidney Beans	Recommended Dietary Allowance
Calcium	63% 630mg	143% 1430mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	1064% 9.6mg	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	135% 11mg	1025% 82mg	8mg per day for Men 19-50 years
Magnesium	133% 560mg	333% 1400mg	420mg per day for Men 19-50 years
Manganese	166% 3.82mg	444% 10.2mg	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	146% 1020mg	581% 4070mg	700mg per day for Men 19-50 years
Potassium	109% 3700mg	414% 14060mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	254% 28mg	11mg per day for Men 19-50 years
Water	18% 666g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled French Beans VS Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled French Beans vs Kidney Beans:

• 1 kg of Raw All Types Kidney Beans contains 4.1 times more Vitamin B1, 3.5 times more Vitamin B2, 3.8 times more Vitamin B3, 3.5 times more Vitamin B5, 3.8 times more Vitamin B6, 5.3 times more Vitamin B9 and 3.8 times more Vitamin C than Boiled French Beans.
• 1 kilogram of Boiled French Beans have insufficient amounts of Vitamin C
• Both Boiled French Beans as well as Raw All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled French Beans vs Kidney Beans:

• 1 kg of Raw All Types Kidney Beans contains 2.3 times more Calcium, 8.3 times more Copper, 7.6 times more Iron, 2.5 times more Magnesium, 2.7 times more Manganese, 4 times more Phosphorus, 3.8 times more Potassium, 2.7 times more Selenium and 4.4 times more Zinc than Boiled French Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw All Types Kidney Beans contains 2.6 times more Energy, 2.5 times more Carbohydrate, 2.6 times more Fiber and 3.3 times more Protein than Boiled French Beans.
• Both Boiled French Beans and Kidney Beans offer comparable quantities of Omega 3 per one kilogram.
• Both Boiled French Beans as well as Raw All Types Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.