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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Winged Beans	27%	34%	39%

Macro Nutrients

	California Red Kidney Beans	Winged Beans	Recommended Dietary Allowance
Energy	114% 3300kcal	141% 4090kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	168% 163g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	72% 23g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	164% 2.62g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	239% 40.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	321% 417g	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	682% 259g	38g per day for Men 19-50 years
Protein	435% 244g	529% 297g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Winged Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	858% 10.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	346% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	159% 7.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	135% 1.75mg	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	113% 450μg	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	0% 0mg	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 Beans	Recommended Dietary Allowance
Calcium	195% 1950mg	440% 4400mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	3200% 29mg	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	1680% 134mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	426% 1790mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	1618% 37.2mg	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	644% 4510mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	287% 9770mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	149% 82μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	407% 44.8mg	11mg per day for Men 19-50 years
Water	3.18% 118g	2.25% 83.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Winged Beans 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 Beans:

• 1 kilogram of California Red Kidney Beans has 2.3 times more Vitamin B6, 8.8 times more Vitamin B9 and more Vitamin C than Winged Beans.
• While 1 kg of Raw Winged Beans contains 1.9 times more Vitamin B1, 2.1 times more Vitamin B2 and 1.5 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Winged Beans provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Winged Beans have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Winged Beans 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 Winged Beans:

• 1 kilogram of California Red Kidney Beans has 1.5 times more Potassium than Winged Beans.
• While 1 kg of Raw Winged Beans contains 2.3 times more Calcium, 2.6 times more Copper, 1.4 times more Iron, 3.7 times more Manganese, 2.6 times more Selenium, 3.5 times more Sodium and 1.8 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Winged Beans contain similar levels of Magnesium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 1.4 times more Carbohydrate than Winged Beans.
• While 1 kg of Raw Winged Beans contains 65.3 times more Fat, 64 times more Saturated Fat, 3.1 times more Omega 3 and 75.3 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Winged Beans offer comparable quantities of Energy, Fiber and Protein per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6