Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Drumstick Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Drumstick Leaves	45%	15%	40%

Macro Nutrients

	Boiled Red Kidney Beans	Drumstick Leaves	Recommended Dietary Allowance
Energy	43.8% 1270kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	NA	32g per day for Men 19-50 years
Omega 3	105% 1.68g	NA	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	63.7% 82.8g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	195% 74g	52.6% 20g	38g per day for Men 19-50 years
Protein	155% 86.7g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	420% 3780μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	214% 2.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	508% 6.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	923% 12mg	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	325% 1300μg	100% 400μg	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	574% 517mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Drumstick Leaves	Recommended Dietary Allowance
Calcium	28% 280mg	185% 1850mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	117% 1.05mg	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	368% 29.4mg	500% 40mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	462% 10.6mg	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	203% 1420mg	160% 1120mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	99% 3370mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	18% 669g	21.3% 787g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Drumstick Leaves per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Red Kidney Beans vs Drumstick Leaves:

• 1 kilogram of Boiled Red Kidney Beans has 1.8 times more Vitamin B5 and 3.3 times more Vitamin B9 than Drumstick Leaves.
• While 1 kg of Raw Drumstick Leaves contains more Vitamin A, 1.6 times more Vitamin B1, 11.4 times more Vitamin B2, 3.8 times more Vitamin B3, 10 times more Vitamin B6 and 43.1 times more Vitamin C than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Red Kidney Beans as well as Raw Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Red Kidney Beans vs Drumstick Leaves:

• 1 kilogram of Boiled Red Kidney Beans has 2.3 times more Copper, 1.3 times more Phosphorus, 1.3 times more Selenium and 1.8 times more Zinc than Drumstick Leaves.
• While 1 kg of Raw Drumstick Leaves contains 6.6 times more Calcium, 1.4 times more Iron and 2.2 times more Manganese than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Drumstick Leaves contain similar levels of Magnesium and Potassium per one kilogram.
• 1 kilogram of Drumstick Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 2 times more Energy, 2.8 times more Carbohydrate and 3.7 times more Fiber than Drumstick Leaves.
• Both Boiled Red Kidney Beans and Drumstick Leaves offer comparable quantities of Protein per one kilogram.