Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Natto

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Natto	34%	44%	22%

Macro Nutrients

	Boiled California Red Kidney Beans	Natto	Recommended Dietary Allowance
Energy	42.8% 1240kcal	72.8% 2110kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	49.7% 16g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	459% 7.34g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	322% 54.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	98% 127g	130g per day for Men 19-50 years
Sugars	NA	67.4% 49g	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	245% 93g	142% 54g	38g per day for Men 19-50 years
Protein	163% 91g	346% 194g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Natto	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	100% 1.3mg	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	185% 740μg	20% 80μg	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	144% 130mg	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	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	193% 231μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Natto	Recommended Dietary Allowance
Calcium	66% 660mg	217% 2170mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	741% 6.67mg	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	373% 30mg	1075% 86mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	274% 1150mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	664% 15.3mg	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	196% 1370mg	249% 1740mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	214% 7290mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	160% 88μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	275% 30.3mg	11mg per day for Men 19-50 years
Water	18% 669g	15% 550g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Natto per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Natto:

• 1 kilogram of Boiled California Red Kidney Beans has more Vitamin B3 and 9.3 times more Vitamin B9 than Natto.
• While 1 kg of Natto contains 3.1 times more Vitamin B2 and 10.8 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Natto provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 1 kilogram of Natto have insufficient amounts of Vitamin B3
• Both Boiled California Red Kidney Beans as well as Natto have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Natto:

• 1 kg of Natto contains 3.3 times more Calcium, 2.3 times more Copper, 2.9 times more Iron, 2.4 times more Magnesium, 4.8 times more Manganese, 1.3 times more Phosphorus, 1.7 times more Potassium, 7.3 times more Selenium and 3.5 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 1.8 times more Carbohydrate and 1.7 times more Fiber than Natto.
• While 1 kg of Natto contains 1.7 times more Energy, 122.2 times more Fat, 113.6 times more Saturated Fat, 22.9 times more Omega 3, 273.8 times more Omega 6 and 2.1 times more Protein than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6