Comparing Nutrients in 1 pound Boiled Red Kidney Beans VS Rowal

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Rowal	7%	15%	78%

Macro Nutrients

	Boiled Red Kidney Beans	Rowal	Recommended Dietary Allowance
Energy	20% 576kcal	17.4% 503kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	9.35% 9.07g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	3.47% 1.1g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	NA	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	83.4% 108g	130g per day for Men 19-50 years
Sugars	2% 1.45g	88.2% 64g	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	3.13% 2.27g	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	% 5g	g per day for Men 19-50 years
Sucrose	NA	% 56.7g	g per day for Men 19-50 years
Fiber	88.3% 33.6g	74% 28g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Rowal	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.58% 86μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	147% 590μg	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	6.05% 5.44mg	130% 117mg	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	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Rowal	Recommended Dietary Allowance
Calcium	12.7% 127mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	534% 4.8mg	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	167% 13.3mg	125% 9.98mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	30.6% 0.7mg	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	92% 644mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	8.2% 304g	8.75% 324g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Rowal per 1 lb

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

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

• 1 lb of Raw Rowal contains more Vitamin A and 21.5 times more Vitamin C than Boiled Red Kidney Beans.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C

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

• 1 pound of Boiled Red Kidney Beans has 1.9 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium, 3.1 times more Manganese, 2.7 times more Phosphorus, 3.1 times more Potassium and 2.5 times more Zinc than Rowal.
• While 1 lb of Raw Rowal contains 4.4 times more Copper than Boiled Red Kidney Beans.
• 1 pound of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 3.8 times more Protein than Rowal.
• While 1 lb of Raw Rowal contains 4 times more Fat and 44.1 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Rowal offer comparable quantities of Energy, Carbohydrate and Fiber per one pound.