Comparing Nutrients in 1 pound Red Kidney Beans VS Drumstick Pods

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Drumstick Pods	19%	4%	77%

Macro Nutrients

	Red Kidney Beans	Drumstick Pods	Recommended Dietary Allowance
Energy	52.7% 1529kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	NA	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	13% 9.53g	NA	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	181% 69g	38% 14.5g	38g per day for Men 19-50 years
Protein	182% 102g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Drumstick Pods	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	42% 0.54mg	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	50% 200μg	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	711% 640mg	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	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Drumstick Pods	Recommended Dietary Allowance
Calcium	37.6% 376mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	42.3% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	51% 1.17mg	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	263% 1842mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	61.5% 2091mg	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	3.63% 54.4mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	11% 400g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Drumstick Pods per 1 lb

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

Lets compare vitamin content per 1 pound of Red Kidney Beans vs Drumstick Pods:

• 1 pound of Red Kidney Beans has 11.5 times more Vitamin B1, 2.9 times more Vitamin B2, 3.4 times more Vitamin B3, 3.3 times more Vitamin B6 and 9 times more Vitamin B9 than Drumstick Pods.
• While 1 lb of Raw Drumstick Pods contains 31.3 times more Vitamin C than Raw Red Kidney Beans.
• Both Red Kidney Beans and Drumstick Pods provide similar amounts of Vitamin B5 per one pound.
• Both Raw Red Kidney Beans as well as Raw Drumstick Pods have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Red Kidney Beans vs Drumstick Pods:

• 1 pound of Red Kidney Beans has 2.8 times more Calcium, 8.3 times more Copper, 18.6 times more Iron, 3.1 times more Magnesium, 4.3 times more Manganese, 8.1 times more Phosphorus, 2.9 times more Potassium, 4.6 times more Selenium and 6.2 times more Zinc than Drumstick Pods.
• While 1 lb of Raw Drumstick Pods contains 3.5 times more Sodium and 7.5 times more Water than Raw Red Kidney Beans.
• 1 pound of Drumstick Pods lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 9.1 times more Energy, 7.2 times more Carbohydrate, 4.8 times more Fiber and 10.7 times more Protein than Drumstick Pods.
• 1 pound of Drumstick Pods provide inadequate amounts of Energy