Comparing Nutrients in 1 pound Boiled Kidney Beans VS Boiled Celery

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Celery	16%	7%	77%

Macro Nutrients

	Boiled Kidney Beans	Boiled Celery	Recommended Dietary Allowance
Energy	20% 576kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	14% 18g	130g per day for Men 19-50 years
Sugars	2% 1.45g	15% 10.8g	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	4.13% 3g	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	% 3.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	76.4% 29g	19% 7.26g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	6.72% 3.76g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Celery	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	8.7% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	30% 0.39mg	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	147% 590μg	37.4% 150μg	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	6.05% 5.44mg	30.7% 27.7mg	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	0.91% 0.14mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	143% 171μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Celery	Recommended Dietary Allowance
Calcium	16% 159mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	18% 0.16mg	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	126% 10mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	21% 0.48mg	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	89.4% 626mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	38% 1288mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11.5% 427g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Boiled Celery:

• Boiled All Types Kidney Beans have 7 times more Vitamin B1, 1.6 times more Vitamin B3, 1.4 times more Vitamin B6 and 3.9 times more Vitamin B9 than Boiled and Drained Celery.
• While Boiled and Drained Celery contains more Vitamin A, 1.4 times more Vitamin B5, 5.1 times more Vitamin C, 11.7 times more Vitamin E and 4.5 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Celery have similar amounts of Vitamin B2 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Celery have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Boiled Celery:

• Boiled All Types Kidney Beans have 6 times more Copper, 5.3 times more Iron, 3.5 times more Magnesium, 4.1 times more Manganese, 5.5 times more Phosphorus, 1.4 times more Potassium and 7.1 times more Zinc than Boiled and Drained Celery.
• While Boiled and Drained Celery contains 91 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Celery have similar amounts of Calcium and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 7.1 times more Energy, more Omega 3, 5.7 times more Carbohydrate, 4 times more Fiber and 10.4 times more Protein than Boiled and Drained Celery.
• While Boiled and Drained Celery contains 7.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Celery have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.