Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Tamarinds

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Tamarinds	4%	2%	94%

Macro Nutrients

	Boiled Red Kidney Beans	Tamarinds	Recommended Dietary Allowance
Energy	43.8% 1270kcal	82.4% 2390kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	8.5% 2.72g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	3.47% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	481% 625g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	535% 388g	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	134% 51g	38g per day for Men 19-50 years
Protein	155% 86.7g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Tamarinds	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	357% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	117% 1.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	50.8% 0.66mg	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	35% 140μg	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	39% 35mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Tamarinds	Recommended Dietary Allowance
Calcium	28% 280mg	74% 740mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	96% 0.86mg	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	350% 28mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	219% 920mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	NA	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	161% 1130mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	185% 6280mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	18% 669g	8.5% 314g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Tamarinds per 1 kg

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

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

• 1 kilogram of Boiled Red Kidney Beans has 1.5 times more Vitamin B5, 1.8 times more Vitamin B6, 9.3 times more Vitamin B9 and 3 times more Vitamin K than Tamarinds.
• While 1 kg of Raw Tamarinds contains 2.7 times more Vitamin B1, 2.6 times more Vitamin B2, 3.4 times more Vitamin B3 and 2.9 times more Vitamin C than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled Red Kidney Beans as well as Raw Tamarinds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Boiled Red Kidney Beans has 2.8 times more Copper, 1.3 times more Phosphorus and 10.7 times more Zinc than Tamarinds.
• While 1 kg of Raw Tamarinds contains 2.6 times more Calcium, 2 times more Magnesium and 1.6 times more Potassium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Tamarinds contain similar levels of Iron and Selenium per one kilogram.
• 1 kilogram of Tamarinds lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has more Omega 3, 1.5 times more Fiber and 3.1 times more Protein than Tamarinds.
• While 1 kg of Raw Tamarinds contains 1.9 times more Energy, 2.7 times more Carbohydrate and 121.3 times more Sugars than Boiled Red Kidney Beans.
• 1 kilogram of Tamarinds provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Raw Tamarinds provide inadequate amounts of Omega 6 in one kilogram.