Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Winged Bean Leaves

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Winged Bean Leaves	26%	11%	63%

Macro Nutrients

	California Red Kidney Beans	Winged Bean Leaves	Recommended Dietary Allowance
Energy	114% 3300kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	8.5% 2.72g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	108% 141g	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	655% 249g	NA	38g per day for Men 19-50 years
Protein	435% 244g	104% 58.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Winged Bean Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	450% 4050μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	694% 8.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	463% 6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	217% 34.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	178% 2.32mg	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	40% 160μg	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	500% 450mg	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

	California Red Kidney Beans	Winged Bean Leaves	Recommended Dietary Allowance
Calcium	195% 1950mg	224% 2240mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	507% 4.56mg	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	500% 40mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	594% 13.7mg	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	579% 4050mg	90% 630mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	116% 13mg	11mg per day for Men 19-50 years
Water	3.18% 118g	20.8% 769g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Winged Bean Leaves per 1 kg

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

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Winged Bean Leaves:

• 1 kilogram of California Red Kidney Beans has 5.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 24.6 times more Vitamin B9 than Winged Bean Leaves.
• While 1 kg of Raw Winged Bean Leaves contains more Vitamin A, 1.6 times more Vitamin B1, 2.7 times more Vitamin B2, 1.7 times more Vitamin B3 and 10 times more Vitamin C than Raw California Red Kidney Beans.
• 1 kilogram of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Raw Winged Bean Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Winged Bean Leaves:

• 1 kilogram of California Red Kidney Beans has 2.4 times more Copper, 2.3 times more Iron, 20 times more Magnesium, 6.4 times more Phosphorus, 8.5 times more Potassium, 3.6 times more Selenium and 2 times more Zinc than Winged Bean Leaves.
• While 1 kg of Raw Winged Bean Leaves contains 1.4 times more Manganese and 6.5 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Winged Bean Leaves contain similar levels of Calcium per one kilogram.
• 1 kilogram of Winged Bean Leaves lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 4.5 times more Energy, 3.2 times more Omega 3, 4.2 times more Carbohydrate and 4.2 times more Protein than Winged Bean Leaves.
• 1 kilogram of Winged Bean Leaves provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Raw Winged Bean Leaves provide inadequate amounts of Omega 6 in one kilogram.