Comparing Nutrients in 1 kilogram Potherb Jute VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Potherb Jute	42%	5%	53%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Potherb Jute	Red Kidney Beans	Recommended Dietary Allowance
Energy	11.7% 340kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	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	44.6% 58g	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	83% 46.5g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Potherb Jute	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	309% 2780μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.33mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	420% 5.46mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.8% 12.6mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	462% 6mg	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	308% 1230μg	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	411% 370mg	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

	Potherb Jute	Red Kidney Beans	Recommended Dietary Allowance
Calcium	208% 2080mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	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	595% 47.6mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	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	119% 830mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	164% 5590mg	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	5.33% 80mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	254% 28mg	11mg per day for Men 19-50 years
Water	23.7% 877g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Potherb Jute VS Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Potherb Jute 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 Potherb Jute vs Red Kidney Beans:

• 1 kilogram of Potherb Jute has more Vitamin A, 2.5 times more Vitamin B2, 1.5 times more Vitamin B6 and 8.2 times more Vitamin C than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 4.6 times more Vitamin B1, 1.7 times more Vitamin B3, 10.8 times more Vitamin B5 and 3.2 times more Vitamin B9 than Raw Potherb Jute.
• 1 kilogram of Potherb Jute have insufficient amounts of Vitamin B5
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Potherb Jute 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 Potherb Jute vs Red Kidney Beans:

• 1 kilogram of Potherb Jute has 2.5 times more Calcium and 7.5 times more Water than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.7 times more Copper, 1.4 times more Iron, 2.2 times more Magnesium, 9 times more Manganese, 4.9 times more Phosphorus, 2.4 times more Potassium, 3.6 times more Selenium and 3.5 times more Zinc than Raw Potherb Jute.
• 1 kilogram of Potherb Jute lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Red Kidney Beans contains 9.9 times more Energy, 179 times more Omega 3, 10.6 times more Carbohydrate and 4.8 times more Protein than Raw Potherb Jute.
• 1 kilogram of Potherb Jute provide inadequate amounts of Energy and Omega 3
• Both Raw Potherb Jute as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.