Comparing Nutrients in 1 pound California Red Kidney Beans VS Cooked Nopales

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cooked Nopales	28%	2%	70%

Macro Nutrients

	California Red Kidney Beans	Cooked Nopales	Recommended Dietary Allowance
Energy	51.6% 1497kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.085% 0.027g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	11.4% 15g	130g per day for Men 19-50 years
Sugars	NA	7% 5.1g	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	297% 113g	24% 9.07g	38g per day for Men 19-50 years
Protein	197% 111g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cooked Nopales	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	8.4% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	23.4% 0.3mg	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	3.4% 13.6μg	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	22.7% 20.4mg	26.7% 24mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19.3% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cooked Nopales	Recommended Dietary Allowance
Calcium	88.5% 885mg	74.4% 744mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	24.7% 0.22mg	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	80.5% 1.85mg	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	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	5.77% 3.18μg	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	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	11.6% 428g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cooked Nopales per 1 lb

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

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

• 1 pound of California Red Kidney Beans has 48.1 times more Vitamin B1, 5.5 times more Vitamin B2, 7 times more Vitamin B3, 5.2 times more Vitamin B5, 5.9 times more Vitamin B6 and 131.3 times more Vitamin B9 than Cooked Nopales.
• While 1 lb of Cooked Nopales no Salt contains more Vitamin A than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cooked Nopales provide similar amounts of Vitamin C per one pound.
• 1 pound of California Red Kidney Beans have insufficient amounts of Vitamin A
• 1 pound of Cooked Nopales have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Raw California Red Kidney Beans as well as Cooked Nopales no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of California Red Kidney Beans has 22.4 times more Copper, 18.7 times more Iron, 3.4 times more Magnesium, 2.5 times more Manganese, 25.3 times more Phosphorus, 7.6 times more Potassium, 4.6 times more Selenium and 12.1 times more Zinc than Cooked Nopales.
• While 1 lb of Cooked Nopales no Salt contains 8 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cooked Nopales contain similar levels of Calcium per one pound.
• 1 pound of Cooked Nopales lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 22 times more Energy, 42 times more Omega 3, 18.2 times more Carbohydrate, 12.5 times more Fiber and 18.1 times more Protein than Cooked Nopales.
• 1 pound of Cooked Nopales provide inadequate amounts of Energy and Omega 3
• Both Raw California Red Kidney Beans as well as Cooked Nopales no Salt provide inadequate amounts of Omega 6 in one pound.