Comparing Nutrients in 1 pound Royal Red Kidney Beans VS Cooked Chili Beans, Barbecue, Ranch Style

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Cooked Chili Beans, Barbecue, Ranch Style	21%	9%	70%

Macro Nutrients

	Royal Red Kidney Beans	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Energy	51.5% 1492kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	96% 1.54g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	5.76% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	59% 76.7g	130g per day for Men 19-50 years
Sugars	NA	33% 24g	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	297% 113g	50% 19g	38g per day for Men 19-50 years
Protein	205% 115g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	10.2% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	94% 1.22mg	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	446% 1783μg	29.5% 118μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.7% 20.4mg	8.57% 7.7mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Calcium	59.4% 594mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	127% 1.14mg	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	493% 39.5mg	105% 8.44mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	NA	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	100% 699mg	700mg per day for Men 19-50 years
Potassium	180% 6105mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	219% 3289mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	82.5% 9.07mg	11mg per day for Men 19-50 years
Water	1.46% 54g	9.26% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Cooked Chili Beans, Barbecue, Ranch Style per 1 lb

Compare the macro and micronutrient content in 1 lb of Royal Red Kidney Beans versus 1 lb of Cooked Chili Beans, Barbecue, Ranch Style to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Royal Red Kidney Beans vs Cooked Chili Beans, Barbecue, Ranch Style:

• 1 pound of Royal Red Kidney Beans has 9.8 times more Vitamin B1, 1.6 times more Vitamin B2, 5.9 times more Vitamin B3, 1.5 times more Vitamin B6, 15.1 times more Vitamin B9 and 2.6 times more Vitamin C than Cooked Chili Beans, Barbecue, Ranch Style.
• 1 pound of Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Royal Red Kidney Beans vs Cooked Chili Beans, Barbecue, Ranch Style:

• 1 pound of Royal Red Kidney Beans has 4.2 times more Calcium, 4 times more Copper, 4.7 times more Iron, 3.1 times more Magnesium, 2.6 times more Phosphorus, 3 times more Potassium, 2.5 times more Selenium and 1.3 times more Zinc than Cooked Chili Beans, Barbecue, Ranch Style.
• While 1 lb of Cooked Chili Beans, Barbecue, Ranch Style contains 55.8 times more Sodium and 6.3 times more Water than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Royal Red Kidney Beans has 3.4 times more Energy, 3.5 times more Carbohydrate, 5.9 times more Fiber and 5.1 times more Protein than Cooked Chili Beans, Barbecue, Ranch Style.
• While 1 lb of Cooked Chili Beans, Barbecue, Ranch Style contains 2.2 times more Omega 3 than Raw Royal Red Kidney Beans.
• Both Raw Royal Red Kidney Beans as well as Cooked Chili Beans, Barbecue, Ranch Style provide inadequate amounts of Omega 6 in one pound.