Comparing Nutrients in 1 kilogram Winged Beans VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Winged Beans	27%	34%	39%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Winged Beans	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	141% 4090kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	168% 163g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	72% 23g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	164% 2.62g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	239% 40.7g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	321% 417g	449% 583g	130g per day for Men 19-50 years
Sugars	NA	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	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	682% 259g	655% 249g	38g per day for Men 19-50 years
Protein	529% 297g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Winged Beans	Royal 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	858% 10.3mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	346% 4.5mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	159% 7.95mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	305% 3.96mg	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	113% 450μg	983% 3930μg	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	0% 0mg	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	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

	Winged Beans	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	440% 4400mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	3200% 29mg	1111% 10mg	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	1680% 134mg	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	426% 1790mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	1618% 37.2mg	482% 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	644% 4510mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	287% 9770mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	407% 44.8mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	2.25% 83.4g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Winged Beans VS Royal Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Winged Beans vs Royal Red Kidney Beans:

• 1 kilogram of Winged Beans has 2.6 times more Vitamin B1, 1.9 times more Vitamin B2 and 1.5 times more Vitamin B3 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 2.3 times more Vitamin B6, 8.7 times more Vitamin B9 and more Vitamin C than Raw Winged Beans.
• Both Winged Beans and Royal Red Kidney Beans provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Winged Beans have insufficient amounts of Vitamin C
• Both Raw Winged Beans as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Winged Beans vs Royal Red Kidney Beans:

• 1 kilogram of Winged Beans has 3.4 times more Calcium, 2.9 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 3.4 times more Manganese, 2.6 times more Selenium, 2.9 times more Sodium and 1.7 times more Zinc than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.4 times more Potassium than Raw Winged Beans.
• Both Winged Beans and Royal Red Kidney Beans contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Winged Beans has 1.2 times more Energy, 36.3 times more Fat, 35.4 times more Saturated Fat, 1.7 times more Omega 3 and 41.9 times more Omega 6 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.4 times more Carbohydrate than Raw Winged Beans.
• Both Winged Beans and Royal Red Kidney Beans offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6