Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Boiled Kidney Beans	Frozen Edamame	Recommended Dietary Allowance
Energy	43.8% 1270kcal	37.6% 1090kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	48.8% 47.3g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	NA	32g per day for Men 19-50 years
Omega 3	106% 1.7g	NA	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	58.5% 76g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	34.2% 25g	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	2.9% 2.1g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11.3g	g per day for Men 19-50 years
Fiber	168% 64g	126% 48g	38g per day for Men 19-50 years
Protein	155% 86.7g	200% 112g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Frozen Edamame	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	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	204% 2.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	58% 9.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	107% 5.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	104% 1.35mg	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	758% 3030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	108% 97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	262% 314μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Frozen Edamame	Recommended Dietary Allowance
Calcium	35% 350mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	360% 3.24mg	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	278% 22mg	264% 21mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	145% 610mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	439% 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	197% 1380mg	230% 1610mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	142% 4820mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	120% 13mg	11mg per day for Men 19-50 years
Water	18% 669g	20.3% 752g	3700g per day for Men 19-50 years

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

• Frozen Edamame, Unprepared contains 4.6 times more Vitamin B2, 1.6 times more Vitamin B3, 2.4 times more Vitamin B5, 2.3 times more Vitamin B9, 8.1 times more Vitamin C, 24 times more Vitamin E and 3.7 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Edamame, Unprepared have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Frozen Edamame:

• Frozen Edamame, Unprepared contains 1.7 times more Calcium, 1.5 times more Copper, 1.5 times more Magnesium, 2.3 times more Manganese and 1.3 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Edamame, Unprepared have similar amounts of Iron, Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 3 times more Carbohydrate and 1.3 times more Fiber than Frozen Edamame, Unprepared.
• While Frozen Edamame, Unprepared contains 9.5 times more Fat, 7.8 times more Sugars and 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Edamame, Unprepared have similar amounts of Energy per 1 kg.
• Both Boiled All Types Kidney Beans as well as Frozen Edamame, Unprepared have insufficient amounts of Glucose and Sucrose in 1 kg.