Comparing Nutrients in 1 pound Red Kidney Beans VS Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Potherb Jute	42%	5%	53%

Macro Nutrients

	Red Kidney Beans	Potherb Jute	Recommended Dietary Allowance
Energy	52.7% 1529kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	3.12% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	20.2% 26.3g	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	NA	38g per day for Men 19-50 years
Protein	182% 102g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Potherb Jute	Recommended Dietary Allowance
Vitamin A	0% 0μg	140% 1261μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	191% 2.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	6.53% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	209% 2.72mg	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	139% 558μg	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	186% 168mg	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	Potherb Jute	Recommended Dietary Allowance
Calcium	37.6% 376mg	94% 943mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	129% 1.16mg	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	270% 21.6mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	24.3% 0.56mg	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	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Potherb Jute per 1 lb

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

Lets compare vitamin content per 1 pound of Red Kidney Beans vs Potherb Jute:

• 1 pound of Red Kidney Beans has 4.6 times more Vitamin B1, 1.7 times more Vitamin B3, 10.8 times more Vitamin B5 and 3.2 times more Vitamin B9 than Potherb Jute.
• While 1 lb of Raw Potherb Jute contains more Vitamin A, 2.5 times more Vitamin B2, 1.5 times more Vitamin B6 and 8.2 times more Vitamin C than Raw Red Kidney Beans.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin A
• 1 pound of Potherb Jute have insufficient amounts of Vitamin B5
• Both Raw Red Kidney Beans as well as Raw Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Red Kidney Beans vs Potherb Jute:

• 1 pound of Red Kidney Beans has 2.7 times more Copper, 1.4 times more Iron, 2.2 times more Magnesium, 9 times more Manganese, 4.9 times more Phosphorus, 2.4 times more Potassium, 3.6 times more Selenium and 3.5 times more Zinc than Potherb Jute.
• While 1 lb of Raw Potherb Jute contains 2.5 times more Calcium and 7.5 times more Water than Raw Red Kidney Beans.
• 1 pound of Potherb Jute lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 9.9 times more Energy, 179 times more Omega 3, 10.6 times more Carbohydrate and 4.8 times more Protein than Potherb Jute.
• 1 pound of Potherb Jute provide inadequate amounts of Energy and Omega 3
• Both Raw Red Kidney Beans as well as Raw Potherb Jute provide inadequate amounts of Omega 6 in one pound.