Comparing Nutrients in 1 kilogram Fuyu VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Fuyu	28%	58%	14%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Fuyu	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	40% 1160kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	82.5% 80g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	36% 11.6g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	334% 5.34g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	234% 40g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.7% 43.8g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	195% 74g	38g per day for Men 19-50 years
Protein	159% 89.2g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Fuyu	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.57mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.7% 3.8mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.4% 1.32mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	92% 1.2mg	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	72.5% 290μg	325% 1300μg	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	2.22% 2mg	13.3% 12mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fuyu	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	46% 460mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	418% 3.76mg	269% 2.42mg	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	248% 20mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	510% 11.7mg	207% 4.77mg	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	104% 730mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	22% 750mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	315% 173μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	1915% 28730mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	142% 15.6mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	19% 700g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Fuyu has 1.7 times more Vitamin B2 than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.5 times more Vitamin B9 than Salted and Fermented Tofu.
• Both Fuyu and Boiled Red Kidney Beans provide similar amounts of Vitamin B1 per one kilogram.
• Both Salted and Fermented Tofu as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Fuyu has 1.6 times more Calcium, 1.6 times more Copper, 2.5 times more Manganese, 14.4 times more Selenium, 1436.5 times more Sodium and 1.5 times more Zinc than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.5 times more Iron, 1.9 times more Phosphorus and 5.4 times more Potassium than Salted and Fermented Tofu.
• Both Fuyu and Boiled Red Kidney Beans contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fuyu has 16 times more Fat, 16.1 times more Saturated Fat, 3.2 times more Omega 3 and 37.2 times more Omega 6 than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 5.2 times more Carbohydrate than Salted and Fermented Tofu.
• Both Fuyu and Boiled Red Kidney Beans offer comparable quantities of Energy and Protein per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6