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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Okra	20%	4%	76%

Macro Nutrients

	Boiled California Red Kidney Beans	Okra	Recommended Dietary Allowance
Energy	19.4% 562kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	26% 33.8g	130g per day for Men 19-50 years
Sugars	NA	9.26% 6.7g	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	3.57% 2.6g	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	% 1.45g	g per day for Men 19-50 years
Sucrose	NA	% 2.72g	g per day for Men 19-50 years
Fiber	111% 42g	38% 14.5g	38g per day for Men 19-50 years
Protein	74% 41.4g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Okra	Recommended Dietary Allowance
Vitamin A	0% 0μg	18% 163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	75% 0.98mg	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	68% 272μg	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	116% 104mg	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	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Okra	Recommended Dietary Allowance
Calcium	30% 299mg	37% 372mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	55% 0.49mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	61.6% 259mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	155% 3.57mg	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	39.5% 277mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11% 406g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled California Red Kidney Beans has 1.2 times more Vitamin B9 than Okra.
• While 1 lb of Raw Okra contains more Vitamin A, 1.6 times more Vitamin B1, 1.9 times more Vitamin B3, 2.1 times more Vitamin B6 and 19.2 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Okra provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled California Red Kidney Beans has 2.7 times more Copper, 4.8 times more Iron, 2.2 times more Phosphorus, 1.4 times more Potassium, 1.7 times more Selenium and 1.5 times more Zinc than Okra.
• While 1 lb of Raw Okra contains 2.5 times more Manganese and 1.3 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Okra contain similar levels of Calcium and Magnesium per one pound.
• 1 pound of Okra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 3.8 times more Energy, 32 times more Omega 3, 3 times more Carbohydrate, 2.9 times more Fiber and 4.7 times more Protein than Okra.
• 1 pound of Okra provide inadequate amounts of Energy and Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Okra provide inadequate amounts of Omega 6 in one pound.