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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Royal Red Kidney Beans	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	51.5% 1492kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	76.2% 99g	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	297% 113g	111% 42g	38g per day for Men 19-50 years
Protein	205% 115g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	36.3% 0.47mg	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	84% 336μg	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	6.05% 5.44mg	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

	Royal Red Kidney Beans	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	59.4% 594mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	132% 1.2mg	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	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	50.3% 1.16mg	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	92% 644mg	700mg per day for Men 19-50 years
Potassium	180% 6105mg	50.4% 1715mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	1.46% 54g	8.2% 304g	3700g per day for Men 19-50 years

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

• Raw Royal Red Kidney Beans have 4.1 times more Vitamin B1, 3.6 times more Vitamin B2, 3.8 times more Vitamin B3, 3.6 times more Vitamin B5, 3.8 times more Vitamin B6, 5.3 times more Vitamin B9 and 3.8 times more Vitamin C than Boiled Royal Red Kidney Beans.
• Both Raw Royal Red Kidney Beans as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Royal Red Kidney Beans have 3 times more Calcium, 3.8 times more Copper, 3.1 times more Iron, 3.3 times more Magnesium, 4.3 times more Manganese, 2.9 times more Phosphorus, 3.6 times more Potassium, 2.7 times more Selenium and 3 times more Zinc than Boiled Royal Red Kidney Beans.
• While Boiled Royal Red Kidney Beans contain 5.6 times more Water than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Raw Royal Red Kidney Beans have 2.7 times more Energy, 2.7 times more Omega 3, 2.7 times more Carbohydrate, 2.7 times more Fiber and 2.7 times more Protein than Boiled Royal Red Kidney Beans.
• Both Raw Royal Red Kidney Beans as well as Boiled Royal Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.