Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Boiled Okra

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Okra	27%	7%	66%

Macro Nutrients

	Boiled Kidney Beans	Boiled Okra	Recommended Dietary Allowance
Energy	43.8% 1270kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	34.7% 45g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	33% 24g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	155% 86.7g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Okra	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	42.6% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	144% 1.87mg	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	115% 460μg	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	181% 163mg	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	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Okra	Recommended Dietary Allowance
Calcium	35% 350mg	77% 770mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	94% 0.85mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	128% 2.94mg	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	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	39.7% 1350mg	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	4% 60mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	18% 669g	25% 926g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.2 times more Vitamin B1 and 2.8 times more Vitamin B9 than Boiled and Drained Okra.
• While Boiled and Drained Okra contains more Vitamin A, 1.5 times more Vitamin B3, 1.6 times more Vitamin B6, 13.6 times more Vitamin C, 9 times more Vitamin E and 4.8 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Okra have similar amounts of Vitamin B2 and Vitamin B5 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Okra have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Boiled Okra:

• Boiled All Types Kidney Beans have 2.5 times more Copper, 7.9 times more Iron, 1.5 times more Manganese, 4.3 times more Phosphorus, 3 times more Potassium, 2.8 times more Selenium and 2.3 times more Zinc than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 2.2 times more Calcium and 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Okra have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 5.8 times more Energy, 170 times more Omega 3, 5.1 times more Carbohydrate, 2.6 times more Fiber and 4.6 times more Protein than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 7.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Okra have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.