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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Fuyu	28%	58%	14%

Macro Nutrients

	Boiled California Red Kidney Beans	Fuyu	Recommended Dietary Allowance
Energy	42.8% 1240kcal	40% 1160kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	82.5% 80g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	36% 11.6g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	334% 5.34g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	234% 40g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	33.7% 43.8g	130g per day for Men 19-50 years
Sugars	NA	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	245% 93g	NA	38g per day for Men 19-50 years
Protein	163% 91g	159% 89.2g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Fuyu	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	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	23.7% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	26.4% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	70% 0.91mg	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	72.5% 290μg	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	2.22% 2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Fuyu	Recommended Dietary Allowance
Calcium	66% 660mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	418% 3.76mg	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	248% 20mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	510% 11.7mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	315% 173μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1915% 28730mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	142% 15.6mg	11mg per day for Men 19-50 years
Water	18% 669g	19% 700g	3700g per day for Men 19-50 years

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

• Boiled California Red Kidney Beans have 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 2.6 times more Vitamin B9 and 6 times more Vitamin C than Salted and Fermented Tofu.
• While Salted and Fermented Tofu contains 1.6 times more Vitamin B2 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Salted and Fermented Tofu have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Boiled California Red Kidney Beans as well as Salted and Fermented Tofu have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled California Red Kidney Beans have 1.4 times more Calcium, 1.5 times more Iron, 1.9 times more Phosphorus and 5.6 times more Potassium than Salted and Fermented Tofu.
• While Salted and Fermented Tofu contains 1.3 times more Copper, 3.7 times more Manganese, 14.4 times more Selenium, 718.3 times more Sodium and 1.8 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Salted and Fermented Tofu have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled California Red Kidney Beans have 5.1 times more Carbohydrate than Salted and Fermented Tofu.
• While Salted and Fermented Tofu contains 88.9 times more Fat, 82.6 times more Saturated Fat, 16.7 times more Omega 3 and 199.1 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Salted and Fermented Tofu have similar amounts of Energy and Protein per 1 kg.
• Both Boiled California Red Kidney Beans as well as Salted and Fermented Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.