Comparing Nutrients in 1 kilogram Boiled All Types Kidney Beans with Salt VS Boiled Cranberry Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled All Types Kidney Beans with Salt	27%	3%	70%
Boiled Cranberry Beans with Salt	27%	3%	70%

Macro Nutrients

	Boiled All Types Kidney Beans with Salt	Boiled Cranberry Beans with Salt	Recommended Dietary Allowance
Energy	43.8% 1270kcal	47% 1360kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	188% 245g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	168% 64g	226% 86g	38g per day for Men 19-50 years
Protein	155% 86.7g	167% 93g	56g per day for Men 19-50 years

Vitamins

	Boiled All Types Kidney Beans with Salt	Boiled Cranberry Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	32% 5.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	62.3% 0.81mg	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	325% 1300μg	518% 2070μg	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	0% 0mg	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	58% 8.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled All Types Kidney Beans with Salt	Boiled Cranberry Beans with Salt	Recommended Dietary Allowance
Calcium	28% 280mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	257% 2.3mg	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	368% 29.4mg	261% 21mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	161% 3.7mg	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	203% 1420mg	193% 1350mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	114% 3870mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	159% 2380mg	158% 2370mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	104% 11.4mg	11mg per day for Men 19-50 years
Water	18% 669g	17.5% 647g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled All Types Kidney Beans with Salt VS Boiled Cranberry Beans with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled All Types Kidney Beans with Salt vs Boiled Cranberry Beans with Salt:

• 1 kilogram of Boiled All Types Kidney Beans with Salt has 1.5 times more Vitamin B6 than Boiled Cranberry Beans with Salt.
• While 1 kg of Boiled Cranberry Beans with Salt contains 1.3 times more Vitamin B1 and 1.6 times more Vitamin B9 than Boiled All Types Kidney Beans with Salt.
• Both Boiled All Types Kidney Beans with Salt and Boiled Cranberry Beans with Salt provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per one kilogram.
• Both Boiled All Types Kidney Beans with Salt as well as Boiled Cranberry Beans with Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled All Types Kidney Beans with Salt vs Boiled Cranberry Beans with Salt:

• 1 kilogram of Boiled All Types Kidney Beans with Salt has 1.4 times more Iron and 1.3 times more Manganese than Boiled Cranberry Beans with Salt.
• While 1 kg of Boiled Cranberry Beans with Salt contains 1.8 times more Calcium than Boiled All Types Kidney Beans with Salt.
• Both Boiled All Types Kidney Beans with Salt and Boiled Cranberry Beans with Salt contain similar levels of Copper, Magnesium, Phosphorus, Potassium, Selenium, Sodium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled All Types Kidney Beans with Salt has 1.8 times more Omega 3 than Boiled Cranberry Beans with Salt.
• While 1 kg of Boiled Cranberry Beans with Salt contains 1.3 times more Fiber than Boiled All Types Kidney Beans with Salt.
• Both Boiled All Types Kidney Beans with Salt and Boiled Cranberry Beans with Salt offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• Both Boiled All Types Kidney Beans with Salt as well as Boiled Cranberry Beans with Salt provide inadequate amounts of Omega 6 in one kilogram.