Comparing Nutrients in 1 kilogram Rowal VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Rowal	California Red Kidney Beans	Recommended Dietary Allowance
Energy	38.3% 1110kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	7.66% 2.45g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	NA	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	460% 598g	130g per day for Men 19-50 years
Sugars	194% 141g	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	6.9% 5g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 125g	NA	g per day for Men 19-50 years
Fiber	163% 62g	655% 249g	38g per day for Men 19-50 years
Protein	41% 23g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Rowal	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	21% 190μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	985% 3940μg	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	50% 45mg	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	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

	Rowal	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	15% 150mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	1178% 10.6mg	1222% 11mg	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	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	435% 10mg	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	579% 4050mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	19.3% 714g	3.18% 118g	3700g per day for Men 19-50 years

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

• Raw Rowal has more Vitamin A and 5.7 times more Vitamin C than Raw California Red Kidney Beans.

Comparing minerals per 1 kilogram for Rowal vs California Red Kidney Beans:

• Raw Rowal has 6.1 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 13 times more Calcium, 4.3 times more Iron, 5 times more Magnesium, 6.5 times more Manganese, 7.8 times more Phosphorus, 11.4 times more Potassium and 5.9 times more Zinc than Raw Rowal.
• Both Raw Rowal and Raw California Red Kidney Beans have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Rowal has 8 times more Fat than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3 times more Energy, 2.5 times more Carbohydrate, 4 times more Fiber and 10.6 times more Protein than Raw Rowal.
• Both Raw Rowal as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 kg.