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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	California Red Kidney Beans	Boiled Leeks	Recommended Dietary Allowance
Energy	114% 3300kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	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	460% 598g	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	655% 249g	26.3% 10g	38g per day for Men 19-50 years
Protein	435% 244g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	0% 0μg	45.6% 410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	87% 1.13mg	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	985% 3940μg	60% 240μg	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	50% 45mg	46.7% 42mg	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	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	212% 254μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Leeks	Recommended Dietary Allowance
Calcium	195% 1950mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	69% 0.62mg	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	1169% 94mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	107% 2.47mg	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	579% 4050mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	25.6% 870mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	3.18% 118g	24.5% 908g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of California Red Kidney Beans has 20.3 times more Vitamin B1, 11 times more Vitamin B2, 10.3 times more Vitamin B3, 10.8 times more Vitamin B5, 3.5 times more Vitamin B6 and 16.4 times more Vitamin B9 than Boiled Leeks.
• While 1 kg of Boiled and Drained Leeks contains more Vitamin A than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled Leeks provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of California Red Kidney Beans have insufficient amounts of Vitamin A
• 1 kilogram of Boiled Leeks have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw California Red Kidney Beans as well as Boiled and Drained Leeks have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of California Red Kidney Beans has 6.5 times more Calcium, 17.7 times more Copper, 8.5 times more Iron, 11.4 times more Magnesium, 4 times more Manganese, 23.8 times more Phosphorus, 17.1 times more Potassium, 6.4 times more Selenium and 42.5 times more Zinc than Boiled Leeks.
• While 1 kg of Boiled and Drained Leeks contains 7.7 times more Water than Raw California Red Kidney Beans.
• 1 kilogram of Boiled Leeks lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 10.6 times more Energy, 1.3 times more Omega 3, 7.8 times more Carbohydrate, 24.9 times more Fiber and 30.1 times more Protein than Boiled Leeks.
• 1 kilogram of Boiled Leeks provide inadequate amounts of Energy and Protein
• Both Raw California Red Kidney Beans as well as Boiled and Drained Leeks provide inadequate amounts of Omega 6 in one kilogram.