Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Cooked Nopales

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cooked Nopales	28%	2%	70%

Macro Nutrients

	Boiled Kidney Beans	Cooked Nopales	Recommended Dietary Allowance
Energy	43.8% 1270kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	25.2% 32.8g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	15.4% 11g	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	52.6% 20g	38g per day for Men 19-50 years
Protein	155% 86.7g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cooked Nopales	Recommended Dietary Allowance
Vitamin A	0% 0μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	51.5% 0.67mg	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	7.5% 30μg	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	59% 53mg	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	2% 0.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	42.5% 51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cooked Nopales	Recommended Dietary Allowance
Calcium	35% 350mg	164% 1640mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	54.4% 0.49mg	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	177% 4.1mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	18% 669g	25.5% 943g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 14.5 times more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 1.5 times more Vitamin B5, 1.8 times more Vitamin B6, 43.3 times more Vitamin B9 and 1.6 times more Vitamin K than Cooked Nopales no Salt.
• While Cooked Nopales no Salt contain more Vitamin A and 4.4 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cooked Nopales no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Cooked Nopales:

• Boiled All Types Kidney Beans have 4.4 times more Copper, 4.4 times more Iron, 8.6 times more Phosphorus, 2.1 times more Potassium, 1.6 times more Selenium and 4.8 times more Zinc than Cooked Nopales no Salt.
• While Cooked Nopales no Salt contain 4.7 times more Calcium, 20 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Nopales no Salt have similar amounts of Magnesium and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 8.5 times more Energy, 85 times more Omega 3, 7 times more Carbohydrate, 3.2 times more Fiber and 6.4 times more Protein than Cooked Nopales no Salt.
• While Cooked Nopales no Salt contain 3.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cooked Nopales no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.