Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Cooked Chili Beans, Barbecue, Ranch Style

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cooked Chili Beans, Barbecue, Ranch Style	21%	9%	70%

Macro Nutrients

	Boiled California Red Kidney Beans	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Energy	19.4% 562kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	96% 1.54g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	5.76% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	59% 76.7g	130g per day for Men 19-50 years
Sugars	NA	33% 24g	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	111% 42g	50% 19g	38g per day for Men 19-50 years
Protein	74% 41.4g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	10.2% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	94% 1.22mg	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	84% 336μg	29.5% 118μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	8.57% 7.7mg	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	NA	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Calcium	30% 299mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	127% 1.14mg	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	169% 13.5mg	105% 8.44mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	NA	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	88.8% 621mg	100% 699mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	219% 3289mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	82.5% 9.07mg	11mg per day for Men 19-50 years
Water	8.2% 304g	9.26% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled California Red Kidney Beans vs Cooked Chili Beans, Barbecue, Ranch Style:

• Boiled California Red Kidney Beans have 3.2 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.8 times more Vitamin B9 than Cooked Chili Beans, Barbecue, Ranch Style.
• While Cooked Chili Beans, Barbecue, Ranch Style contain 2.4 times more Vitamin B2, 2.6 times more Vitamin B6 and 1.4 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled California Red Kidney Beans vs Cooked Chili Beans, Barbecue, Ranch Style:

• Boiled California Red Kidney Beans have 2.1 times more Calcium and 1.6 times more Iron than Cooked Chili Beans, Barbecue, Ranch Style.
• While Cooked Chili Beans, Barbecue, Ranch Style contain 181.3 times more Sodium and 2.3 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Chili Beans, Barbecue, Ranch Style have similar amounts of Copper, Magnesium, Phosphorus, Potassium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled California Red Kidney Beans have 1.3 times more Energy, 1.3 times more Carbohydrate, 2.2 times more Fiber and 1.8 times more Protein than Cooked Chili Beans, Barbecue, Ranch Style.
• While Cooked Chili Beans, Barbecue, Ranch Style contain 11.1 times more Fat, 10.6 times more Omega 3 and 10.8 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.