Comparing Nutrients in 1 kilogram Boiled Borage VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Borage	28%	24%	48%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Boiled Borage	Red Kidney Beans	Recommended Dietary Allowance
Energy	8.62% 250kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	8.35% 8.1g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	NA	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	7.47% 1.27g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.3% 35.5g	471% 613g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	NA	400% 152g	38g per day for Men 19-50 years
Protein	37.3% 21g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Boiled Borage	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	243% 2190μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.8% 9.4mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	305% 3.97mg	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	25% 100μg	985% 3940μg	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	361% 325mg	50% 45mg	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	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Borage	Red Kidney Beans	Recommended Dietary Allowance
Calcium	102% 1020mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	455% 36.4mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	136% 570mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	167% 3.85mg	483% 11mg	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	78.6% 550mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	58.7% 880mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	254% 28mg	11mg per day for Men 19-50 years
Water	25% 919g	3.18% 118g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Borage has more Vitamin A and 7.2 times more Vitamin C than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 10.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B3, 17.3 times more Vitamin B5, 4.5 times more Vitamin B6 and 39.4 times more Vitamin B9 than Boiled and Drained Borage.
• 1 kilogram of Boiled Borage have insufficient amounts of Vitamin B5
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Borage as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Borage has 1.2 times more Calcium, 7.3 times more Sodium and 7.8 times more Water than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 4.9 times more Copper, 1.8 times more Iron, 2.4 times more Magnesium, 2.9 times more Manganese, 7.4 times more Phosphorus, 2.8 times more Potassium, 3.6 times more Selenium and 12.7 times more Zinc than Boiled and Drained Borage.
• 1 kilogram of Boiled Borage lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Red Kidney Beans contains 13.5 times more Energy, 17.3 times more Carbohydrate and 10.8 times more Protein than Boiled and Drained Borage.
• 1 kilogram of Boiled Borage provide inadequate amounts of Energy
• Both Boiled and Drained Borage as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.