Comparing Nutrients in 1 kilogram French Beans VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
French Beans	22%	5%	73%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	French Beans	California Red Kidney Beans	Recommended Dietary Allowance
Energy	118% 3430kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	21% 20g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	6.9% 2.2g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	478% 7.65g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	493% 641g	460% 598g	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	663% 252g	655% 249g	38g per day for Men 19-50 years
Protein	336% 188g	435% 244g	56g per day for Men 19-50 years

Vitamins

	French Beans	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	446% 5.35mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	170% 2.2mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 21mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	158% 7.9mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	308% 4mg	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	998% 3990μg	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	51% 46mg	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	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

	French Beans	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	186% 1860mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	489% 4.4mg	1222% 11mg	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	425% 34mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	448% 1880mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	522% 12mg	435% 10mg	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	434% 3040mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	387% 13160mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	173% 19mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	2.9% 108g	3.18% 118g	3700g per day for Men 19-50 years

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

Both Raw French Beans and Raw California Red Kidney Beans have similar amounts of vitamins per 1 kg
• Both Raw French Beans and Raw California Red Kidney Beans have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 1 kg.
• Both Raw French Beans as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Raw French Beans have 4 times more Selenium and 1.6 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.5 times more Copper, 2.8 times more Iron, 1.3 times more Phosphorus and 1.3 times more Zinc than Raw French Beans.
• Both Raw French Beans and Raw California Red Kidney Beans have similar amounts of Calcium, Magnesium, Manganese and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw French Beans have 8.1 times more Fat, 9.1 times more Omega 3 and 8.2 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Protein than Raw French Beans.
• Both Raw French Beans and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Fiber per 1 kg.
• Both Raw French Beans as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.