Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Boiled Okra with Salt

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Okra with Salt	27%	7%	66%

Macro Nutrients

	California Red Kidney Beans	Boiled Okra with Salt	Recommended Dietary Allowance
Energy	114% 3300kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	0.63% 0.01g	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	34.7% 45g	130g per day for Men 19-50 years
Sugars	NA	33% 24g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	435% 244g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Okra with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	42.6% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	144% 1.87mg	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	115% 460μg	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	181% 163mg	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	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Okra with Salt	Recommended Dietary Allowance
Calcium	195% 1950mg	77% 770mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	94% 0.85mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	128% 2.94mg	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	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	3.18% 118g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Boiled Okra with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Boiled Okra with Salt 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 Okra with Salt:

• 1 kilogram of California Red Kidney Beans has 4 times more Vitamin B1, 4 times more Vitamin B2, 2.4 times more Vitamin B3, 3.7 times more Vitamin B5, 2.1 times more Vitamin B6 and 8.6 times more Vitamin B9 than Boiled Okra with Salt.
• While 1 kg of Boiled and Drained Okra with Salt contains 3.6 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Okra with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Boiled Okra with Salt:

• 1 kilogram of California Red Kidney Beans has 2.5 times more Calcium, 12.9 times more Copper, 33.4 times more Iron, 4.4 times more Magnesium, 3.4 times more Manganese, 12.7 times more Phosphorus, 11 times more Potassium, 8 times more Selenium and 5.9 times more Zinc than Boiled Okra with Salt.
• While 1 kg of Boiled and Drained Okra with Salt contains 21.9 times more Sodium and 7.9 times more Water than Raw California Red Kidney Beans.
• 1 kilogram of Boiled Okra with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 15 times more Energy, 84 times more Omega 3, 13.3 times more Carbohydrate, 10 times more Fiber and 13 times more Protein than Boiled Okra with Salt.
• 1 kilogram of Boiled Okra with Salt provide inadequate amounts of Energy and Omega 3
• Both Raw California Red Kidney Beans as well as Boiled and Drained Okra with Salt provide inadequate amounts of Omega 6 in one kilogram.