Comparing Nutrients in 1 pound California Red Kidney Beans VS Abiyuch

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Abiyuch	8%	1%	91%

Macro Nutrients

	California Red Kidney Beans	Abiyuch	Recommended Dietary Allowance
Energy	51.6% 1497kcal	10.8% 313kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	NA	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	61.4% 80g	130g per day for Men 19-50 years
Sugars	NA	53.5% 38.8g	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	23.8% 17.2g	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	% 20.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	297% 113g	63.3% 24g	38g per day for Men 19-50 years
Protein	197% 111g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Abiyuch	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	NA	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	447% 1787μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.7% 20.4mg	273% 245mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	California Red Kidney Beans	Abiyuch	Recommended Dietary Allowance
Calcium	88.5% 885mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	28.7% 0.26mg	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	530% 42.4mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	36% 0.83mg	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	262% 1837mg	30.5% 213mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	40.6% 1379mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	9.8% 362g	3700g per day for Men 19-50 years

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

• Raw Abiyuch contains 12 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Raw Abiyuch have insufficient amounts of Vitamin A in 1 lb.

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

• Raw California Red Kidney Beans have 24.4 times more Calcium, 19.3 times more Copper, 5.8 times more Iron, 6.7 times more Magnesium, 5.5 times more Manganese, 8.6 times more Phosphorus, 4.9 times more Potassium and 8.2 times more Zinc than Raw Abiyuch.
• While Raw Abiyuch contains 1.8 times more Sodium and 6.8 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 4.8 times more Energy, 3.4 times more Carbohydrate, 4.7 times more Fiber and 16.2 times more Protein than Raw Abiyuch.
• Both Raw California Red Kidney Beans as well as Raw Abiyuch have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.