Comparing Nutrients in 1 pound Boiled Royal Red Kidney Beans VS Fuyu

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
Fuyu	28%	58%	14%

Macro Nutrients

	Boiled Royal Red Kidney Beans	Fuyu	Recommended Dietary Allowance
Energy	19.2% 558kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	37.4% 36.3g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	16.4% 5.25g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	151% 2.42g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	106% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.2% 99g	15.3% 20g	130g per day for Men 19-50 years
Sugars	NA	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	111% 42g	NA	38g per day for Men 19-50 years
Protein	77% 43g	72.3% 40.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal Red Kidney Beans	Fuyu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	59.3% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	31.8% 0.41mg	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	84% 336μg	33% 132μg	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	6.05% 5.44mg	1% 0.91mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Royal Red Kidney Beans	Fuyu	Recommended Dietary Allowance
Calcium	20% 200mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	190% 1.7mg	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	157% 12.6mg	112% 9mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	232% 5.33mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	50.4% 1715mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	143% 78.5μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	869% 13032mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	64.3% 7.08mg	11mg per day for Men 19-50 years
Water	8.2% 304g	8.6% 318g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Royal Red Kidney Beans VS Fuyu per 1 lb

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

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

• 1 pound of Boiled Royal Red Kidney Beans has 1.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.6 times more Vitamin B9 than Fuyu.
• While 1 lb of Salted and Fermented Tofu contains 1.7 times more Vitamin B1 and 1.5 times more Vitamin B2 than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Fuyu provide similar amounts of Vitamin B6 per one pound.
• Both Boiled Royal Red Kidney Beans as well as Salted and Fermented Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Boiled Royal Red Kidney Beans has 1.4 times more Iron, 1.9 times more Phosphorus and 5 times more Potassium than Fuyu.
• While 1 lb of Salted and Fermented Tofu contains 1.4 times more Copper, 4.6 times more Manganese, 14.4 times more Selenium, 574.6 times more Sodium and 1.7 times more Zinc than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Fuyu contain similar levels of Calcium and Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Royal Red Kidney Beans has 5 times more Carbohydrate than Fuyu.
• While 1 lb of Salted and Fermented Tofu contains 47.1 times more Fat, 48.2 times more Saturated Fat, 9.4 times more Omega 3 and 110.6 times more Omega 6 than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Fuyu offer comparable quantities of Energy and Protein per one pound.
• 1 pound of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6