Comparing Nutrients in 1 kilogram Boiled Royal Red Kidney Beans with Salt VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans with Salt	30%	1%	69%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Royal Red Kidney Beans with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	42.4% 1230kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	168% 219g	172% 224g	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	245% 93g	245% 93g	38g per day for Men 19-50 years
Protein	169% 95g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal Red Kidney Beans with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	80% 1.04mg	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	185% 740μg	185% 740μg	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	13.3% 12mg	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

	Boiled Royal Red Kidney Beans with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	44% 440mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	321% 2.9mg	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	346% 27.7mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	138% 3.18mg	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	196% 1370mg	700mg per day for Men 19-50 years
Potassium	111% 3780mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	18% 670g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Royal Red Kidney Beans with Salt vs Boiled California Red Kidney Beans:

• Boiled California Red Kidney Beans contain 1.4 times more Vitamin B1 than Boiled Royal Red Kidney Beans with Salt.
• Both Boiled Royal Red Kidney Beans with Salt and Boiled California Red Kidney Beans have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 1 kg.
• Both Boiled Royal Red Kidney Beans with Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Royal Red Kidney Beans with Salt vs Boiled California Red Kidney Beans:

• Boiled Royal Red Kidney Beans with Salt have 60.3 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.5 times more Calcium than Boiled Royal Red Kidney Beans with Salt.
• Both Boiled Royal Red Kidney Beans with Salt and Boiled California Red Kidney Beans have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Royal Red Kidney Beans with Salt have 1.8 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans with Salt and Boiled California Red Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 kg.
• Both Boiled Royal Red Kidney Beans with Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.