Comparing Nutrients in 1 kilogram Red Kidney Beans VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Red Kidney Beans	Frozen Edamame	Recommended Dietary Allowance
Energy	116% 3370kcal	37.6% 1090kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	48.8% 47.3g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	NA	32g per day for Men 19-50 years
Omega 3	224% 3.58g	NA	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	58.5% 76g	130g per day for Men 19-50 years
Sugars	29% 21g	34.2% 25g	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	2.9% 2.1g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11.3g	g per day for Men 19-50 years
Fiber	400% 152g	126% 48g	38g per day for Men 19-50 years
Protein	402% 225g	200% 112g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	204% 2.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	58% 9.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	107% 5.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	104% 1.35mg	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	758% 3030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50% 45mg	108% 97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14% 2.1mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	262% 314μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Frozen Edamame	Recommended Dietary Allowance
Calcium	83% 830mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	360% 3.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	264% 21mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	145% 610mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	439% 10mg	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	580% 4060mg	230% 1610mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	142% 4820mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	120% 13mg	11mg per day for Men 19-50 years
Water	3.18% 118g	20.3% 752g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Frozen Edamame per 1 kg

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

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Frozen Edamame:

• 1 kilogram of Red Kidney Beans has 4.1 times more Vitamin B1, 2.3 times more Vitamin B3, 1.5 times more Vitamin B5, 2.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Frozen Edamame.
• While 1 kg of Frozen Edamame, Unprepared contains 2.2 times more Vitamin C, 3.4 times more Vitamin E and 5.6 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Frozen Edamame provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E

Comparing minerals per 1 kilogram for Red Kidney Beans vs Frozen Edamame:

• 1 kilogram of Red Kidney Beans has 1.4 times more Calcium, 2.2 times more Copper, 3.2 times more Iron, 2.3 times more Magnesium, 2.5 times more Phosphorus, 2.8 times more Potassium and 2.1 times more Zinc than Frozen Edamame.
• While 1 kg of Frozen Edamame, Unprepared contains 6.4 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Frozen Edamame contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 3.1 times more Energy, 8.1 times more Carbohydrate, 3.2 times more Fiber and 2 times more Protein than Frozen Edamame.
• While 1 kg of Frozen Edamame, Unprepared contains 4.5 times more Fat than Raw Red Kidney Beans.
• Both Red Kidney Beans and Frozen Edamame offer comparable quantities of Sugars per one kilogram.