Comparing Nutrients in 1 kilogram Rowal VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Rowal	Canned Kidney Beans	Recommended Dietary Allowance
Energy	38.3% 1110kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	7.66% 2.45g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	NA	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	NA	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	112% 145g	130g per day for Men 19-50 years
Sugars	194% 141g	25.5% 18.5g	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	6.9% 5g	0% 0g	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	% 11g	% 0g	g per day for Men 19-50 years
Sucrose	% 125g	% 18.5g	g per day for Men 19-50 years
Fiber	163% 62g	113% 43g	38g per day for Men 19-50 years
Protein	41% 23g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Rowal	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	21% 190μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	57% 0.74mg	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	NA	90% 360μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	287% 258mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	15% 150mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	1178% 10.6mg	150% 1.35mg	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	275% 22mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	73% 1.68mg	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	74.3% 520mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	19.3% 714g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Rowal vs Canned Kidney Beans:

• Raw Rowal has 21.5 times more Vitamin C than Canned All Types Kidney Beans.

Comparing minerals per 1 kilogram for Rowal vs Canned Kidney Beans:

• Raw Rowal has 7.9 times more Copper and 1.9 times more Iron than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Calcium, 1.7 times more Phosphorus, 1.8 times more Potassium and 74 times more Sodium than Raw Rowal.
• Both Raw Rowal and Canned All Types Kidney Beans have similar amounts of Magnesium, Manganese, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Rowal has 1.3 times more Energy, 3.3 times more Fat, 1.6 times more Carbohydrate, 7.6 times more Sugars and 1.4 times more Fiber than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Protein than Raw Rowal.
• Both Raw Rowal as well as Canned All Types Kidney Beans have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.