Comparing Nutrients in 1 kilogram Royal Red Kidney Beans VS Cooked Chili Beans, Barbecue, Ranch Style

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Cooked Chili Beans, Barbecue, Ranch Style	21%	9%	70%

Macro Nutrients

	Royal Red Kidney Beans	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Energy	113% 3290kcal	33.4% 970kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	4.53% 1.45g	32g per day for Men 19-50 years
Omega 3	95% 1.52g	212% 3.4g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	449% 583g	130% 169g	130g per day for Men 19-50 years
Sugars	NA	72.4% 52.5g	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	111% 42g	38g per day for Men 19-50 years
Protein	452% 253g	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	325% 3.9mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.96mg	208% 2.7mg	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	983% 3930μg	65% 260μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50% 45mg	19% 17mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Calcium	131% 1310mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	1111% 10mg	280% 2.52mg	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	1088% 87mg	233% 18.6mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	482% 11mg	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	580% 4060mg	220% 1540mg	700mg per day for Men 19-50 years
Potassium	396% 13460mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	483% 7250mg	1500mg per day for Men 19-50 years
Zinc	242% 26.6mg	182% 20mg	11mg per day for Men 19-50 years
Water	3.2% 119g	20.4% 755g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Cooked Chili Beans, Barbecue, Ranch Style per 1 kg

Compare the macro and micronutrient content in 1 kg of Royal Red Kidney Beans versus 1 kg of Cooked Chili Beans, Barbecue, Ranch Style to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Royal Red Kidney Beans vs Cooked Chili Beans, Barbecue, Ranch Style:

• 1 kilogram of Royal Red Kidney Beans has 9.8 times more Vitamin B1, 1.6 times more Vitamin B2, 5.9 times more Vitamin B3, 1.5 times more Vitamin B6, 15.1 times more Vitamin B9 and 2.6 times more Vitamin C than Cooked Chili Beans, Barbecue, Ranch Style.
• 1 kilogram of Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Royal Red Kidney Beans vs Cooked Chili Beans, Barbecue, Ranch Style:

• 1 kilogram of Royal Red Kidney Beans has 4.2 times more Calcium, 4 times more Copper, 4.7 times more Iron, 3.1 times more Magnesium, 2.6 times more Phosphorus, 3 times more Potassium, 2.5 times more Selenium and 1.3 times more Zinc than Cooked Chili Beans, Barbecue, Ranch Style.
• While 1 kg of Cooked Chili Beans, Barbecue, Ranch Style contains 55.8 times more Sodium and 6.3 times more Water than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Royal Red Kidney Beans has 3.4 times more Energy, 3.5 times more Carbohydrate, 5.9 times more Fiber and 5.1 times more Protein than Cooked Chili Beans, Barbecue, Ranch Style.
• While 1 kg of Cooked Chili Beans, Barbecue, Ranch Style contains 2.2 times more Omega 3 than Raw Royal Red Kidney Beans.
• Both Raw Royal Red Kidney Beans as well as Cooked Chili Beans, Barbecue, Ranch Style provide inadequate amounts of Omega 6 in one kilogram.