Comparing Nutrients in 1 pound Red Kidney Beans VS Boiled Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Boiled Young Winged Beans	53%	15%	32%

Macro Nutrients

	Red Kidney Beans	Boiled Young Winged Beans	Recommended Dietary Allowance
Energy	52.7% 1529kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	3.34% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	11.2% 14.6g	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	43% 24g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Boiled Young Winged Beans	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	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	28.6% 0.37mg	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	39.7% 159μg	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	49.4% 44.5mg	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	Boiled Young Winged Beans	Recommended Dietary Allowance
Calcium	37.6% 376mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	18.6% 0.17mg	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	62% 4.94mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	31% 0.72mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	36.6% 1243mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	11% 409g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Boiled Young Winged Beans per 1 lb

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

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

• 1 pound of Red Kidney Beans has 7.1 times more Vitamin B1, 3 times more Vitamin B2, 3.2 times more Vitamin B3, 19 times more Vitamin B5, 4.8 times more Vitamin B6 and 11.3 times more Vitamin B9 than Boiled Young Winged Beans.
• While 1 lb of Boiled and Drained Young Winged Beans contains 2.2 times more Vitamin C than Raw Red Kidney Beans.
• 1 pound of Boiled Young Winged Beans have insufficient amounts of Vitamin B5
• Both Raw Red Kidney Beans as well as Boiled and Drained Young Winged Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Red Kidney Beans has 1.4 times more Calcium, 18.9 times more Copper, 6.1 times more Iron, 4.6 times more Magnesium, 7 times more Manganese, 16.2 times more Phosphorus, 5 times more Potassium, 2.9 times more Selenium and 10 times more Zinc than Boiled Young Winged Beans.
• While 1 lb of Boiled and Drained Young Winged Beans contains 7.7 times more Water than Raw Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 8.9 times more Energy, 21.1 times more Omega 3, 19.1 times more Carbohydrate and 4.2 times more Protein than Boiled Young Winged Beans.
• 1 pound of Boiled Young Winged Beans provide inadequate amounts of Energy and Omega 3
• Both Raw Red Kidney Beans as well as Boiled and Drained Young Winged Beans provide inadequate amounts of Omega 6 in one pound.