Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Boiled Yardlong Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Yardlong Beans with Salt	27%	3%	70%

Macro Nutrients

	Boiled Kidney Beans	Boiled Yardlong Beans with Salt	Recommended Dietary Allowance
Energy	43.8% 1270kcal	40.7% 1180kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	6.18% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	162% 211g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	NA	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	100% 38g	38g per day for Men 19-50 years
Protein	155% 86.7g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Yardlong Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	177% 2.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	49.2% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	79.6% 3.98mg	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	365% 1460μg	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	4.44% 4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Yardlong Beans with Salt	Recommended Dietary Allowance
Calcium	35% 350mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	250% 2.25mg	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	330% 26.4mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	233% 980mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	212% 4.87mg	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	259% 1810mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	93% 3150mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	98% 11mg	11mg per day for Men 19-50 years
Water	18% 669g	18.6% 688g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Boiled Yardlong Beans with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Kidney Beans versus 1 kg of Boiled Yardlong Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Boiled Yardlong Beans with Salt:

• 1 kilogram of Boiled Kidney Beans has 1.3 times more Vitamin B6 than Boiled Yardlong Beans with Salt.
• While 1 kg of Boiled Yardlong Beans with Salt contains 1.3 times more Vitamin B1 and 1.8 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Boiled Yardlong Beans with Salt provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per one kilogram.
• Both Boiled All Types Kidney Beans as well as Boiled Yardlong Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Boiled Yardlong Beans with Salt:

• 1 kilogram of Boiled Kidney Beans has 1.3 times more Potassium than Boiled Yardlong Beans with Salt.
• While 1 kg of Boiled Yardlong Beans with Salt contains 2.3 times more Magnesium, 1.3 times more Phosphorus, 2.5 times more Selenium and 241 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Boiled Yardlong Beans with Salt contain similar levels of Calcium, Copper, Iron, Manganese and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Kidney Beans has 1.9 times more Omega 3 and 1.7 times more Fiber than Boiled Yardlong Beans with Salt.
• Both Boiled Kidney Beans and Boiled Yardlong Beans with Salt offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• Both Boiled All Types Kidney Beans as well as Boiled Yardlong Beans with Salt provide inadequate amounts of Omega 6 in one kilogram.