Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Cooked Frozen Succotash

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cooked Frozen Succotash	16%	8%	76%

Macro Nutrients

	Boiled Kidney Beans	Cooked Frozen Succotash	Recommended Dietary Allowance
Energy	43.8% 1270kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	9.18% 8.9g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	21.2% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	153% 200g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	30.5% 22g	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	108% 41g	38g per day for Men 19-50 years
Protein	155% 86.7g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cooked Frozen Succotash	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	81.6% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	73% 0.95mg	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	82.5% 330μg	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	65.6% 59mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cooked Frozen Succotash	Recommended Dietary Allowance
Calcium	35% 350mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	66.7% 0.6mg	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	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	122% 2.8mg	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	100% 700mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	78% 2650mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	18% 669g	20% 741g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 2.2 times more Vitamin B1, 1.3 times more Vitamin B6, 3.9 times more Vitamin B9 and 3.1 times more Vitamin K than Boiled and Drained Frozen Succotash.
• While Boiled and Drained Frozen Succotash contains more Vitamin A, 2.3 times more Vitamin B3, 4.9 times more Vitamin C and 6 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Frozen Succotash have similar amounts of Vitamin B2 and Vitamin B5 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Frozen Succotash have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled All Types Kidney Beans have 2.3 times more Calcium, 3.6 times more Copper, 2.5 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium, 1.8 times more Selenium and 2.2 times more Zinc than Boiled and Drained Frozen Succotash.
• While Boiled and Drained Frozen Succotash contains 45 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Frozen Succotash have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.4 times more Energy, 2.5 times more Omega 3, 1.6 times more Fiber and 2 times more Protein than Boiled and Drained Frozen Succotash.
• While Boiled and Drained Frozen Succotash contains 3.3 times more Omega 6 and 6.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Frozen Succotash have similar amounts of Carbohydrate per 1 kg.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Frozen Succotash have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.