Comparing Nutrients in 1 pound Arrowhead VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Arrowhead	20%	2%	78%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Arrowhead	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	15.5% 449kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	NA	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	NA	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.6% 92g	78% 102g	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	NA	111% 42g	38g per day for Men 19-50 years
Protein	43% 24g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Arrowhead	Boiled California 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	64.3% 0.77mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.8% 7.5mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	36.3% 0.47mg	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	16% 63.5μg	84% 336μg	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	5.54% 5mg	6.05% 5.44mg	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

	Arrowhead	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	86% 0.78mg	146% 1.3mg	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	146% 11.7mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	62.7% 1.44mg	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	113% 789mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	123% 4182mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	6.65% 100mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	8.9% 329g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Arrowhead VS Boiled California Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Arrowhead vs Boiled California Red Kidney Beans:

• 1 pound of Arrowhead has 1.3 times more Vitamin B1, 3.1 times more Vitamin B3, 2.7 times more Vitamin B5 and 2.5 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 5.3 times more Vitamin B9 than Raw Arrowhead.
• Both Arrowhead and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 per one pound.
• Both Raw Arrowhead as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Arrowhead vs Boiled California Red Kidney Beans:

• 1 pound of Arrowhead has 1.3 times more Phosphorus and 2.2 times more Potassium than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 6.6 times more Calcium, 1.7 times more Copper, 1.7 times more Selenium and 3.1 times more Zinc than Raw Arrowhead.
• Both Arrowhead and Boiled California Red Kidney Beans contain similar levels of Iron, Magnesium and Manganese per one pound.
• 1 pound of Arrowhead lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled California Red Kidney Beans contains 1.3 times more Energy and 1.7 times more Protein than Raw Arrowhead.
• Both Arrowhead and Boiled California Red Kidney Beans offer comparable quantities of Carbohydrate per one pound.