Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Frozen Nance

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Frozen Nance	3%	13%	84%

Macro Nutrients

	Boiled Kidney Beans	Frozen Nance	Recommended Dietary Allowance
Energy	43.8% 1270kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	12% 11.6g	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	131% 170g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	115% 83g	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	65.2% 47.3g	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	% 35.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	168% 64g	197% 75g	38g per day for Men 19-50 years
Protein	155% 86.7g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Frozen Nance	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	16% 0.21mg	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	20% 80μg	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	1028% 925mg	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	83.3% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	99% 119μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Frozen Nance	Recommended Dietary Allowance
Calcium	35% 350mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	45.6% 0.41mg	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	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	108% 2.48mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	71.8% 2440mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	18% 669g	21.8% 806g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 10.7 times more Vitamin B1, 3.2 times more Vitamin B2, 2 times more Vitamin B3, 1.2 times more Vitamin B5, 5.7 times more Vitamin B6 and 16.3 times more Vitamin B9 than Frozen Nance.
• While Frozen Nance contains 77.1 times more Vitamin C, 41.7 times more Vitamin E and 1.4 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Frozen Nance have insufficient amounts of Vitamin A in 1 kg.

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

• Boiled All Types Kidney Beans have 5.3 times more Copper, 5.8 times more Iron, 2.1 times more Magnesium, 1.7 times more Manganese, 13.8 times more Phosphorus, 1.7 times more Potassium, 2.8 times more Selenium and 11.1 times more Zinc than Frozen Nance.
• While Frozen Nance contains 1.3 times more Calcium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Nance have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.7 times more Energy, 1.3 times more Carbohydrate and 13.1 times more Protein than Frozen Nance.
• While Frozen Nance contains 2.3 times more Fat and 26 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Nance have similar amounts of Fiber per 1 kg.
• Both Boiled All Types Kidney Beans as well as Frozen Nance have insufficient amounts of Glucose and Sucrose in 1 kg.