Comparing Nutrients in 1 pound Red Kidney Beans VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Red Kidney Beans	Dried Butternuts	Recommended Dietary Allowance
Energy	52.7% 1529kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	42% 54.7g	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	56% 21.3g	38g per day for Men 19-50 years
Protein	182% 102g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	195% 2.54mg	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	75% 299μg	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	16% 14.5mg	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	Dried Butternuts	Recommended Dietary Allowance
Calcium	37.6% 376mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	227% 2.04mg	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	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	1294% 29.8mg	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	289% 2023mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Dried Butternuts per 1 lb

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

Lets compare vitamin content per 1 pound of Red Kidney Beans vs Dried Butternuts:

• 1 pound of Red Kidney Beans has 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 1.2 times more Vitamin B5, 6 times more Vitamin B9 and 1.4 times more Vitamin C than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.4 times more Vitamin B6 than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Red Kidney Beans vs Dried Butternuts:

• 1 pound of Red Kidney Beans has 1.6 times more Calcium, 1.6 times more Copper, 1.7 times more Iron and 3.2 times more Potassium than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.7 times more Magnesium, 5.9 times more Manganese and 5.4 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dried Butternuts contain similar levels of Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 5.1 times more Carbohydrate and 3.2 times more Fiber than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.8 times more Energy, 53.8 times more Fat, 8.5 times more Saturated Fat, 24.4 times more Omega 3 and 147.9 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dried Butternuts offer comparable quantities of Protein per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6