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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Yardlong Beans	27%	3%	70%

Macro Nutrients

	Royal Red Kidney Beans	Yardlong Beans	Recommended Dietary Allowance
Energy	51.5% 1492kcal	54.3% 1574kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	6.13% 5.94g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	8.2% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	216% 281g	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	131% 50g	38g per day for Men 19-50 years
Protein	205% 115g	197% 110g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	335% 4.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	61% 9.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	142% 7.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	129% 1.7mg	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	746% 2985μg	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	8.06% 7.26mg	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	Yardlong Beans	Recommended Dietary Allowance
Calcium	59.4% 594mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	443% 4mg	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	488% 39mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	365% 1533mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	314% 7.2mg	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	362% 2536mg	700mg per day for Men 19-50 years
Potassium	180% 6105mg	154% 5248mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	67.6% 37μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	144% 16mg	11mg per day for Men 19-50 years
Water	1.46% 54g	1.03% 38.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Yardlong Beans per 1 lb

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

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

• 1 pound of Royal Red Kidney Beans has 2.8 times more Vitamin C than Yardlong Beans.
• While 1 lb of Raw Yardlong Beans contains 2.3 times more Vitamin B1, 2 times more Vitamin B5 and 1.7 times more Vitamin B9 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Yardlong Beans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Yardlong Beans have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Raw Yardlong Beans 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 Yardlong Beans:

• 1 lb of Raw Yardlong Beans contains 2.4 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 2.6 times more Selenium and 1.3 times more Zinc than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Yardlong Beans contain similar levels of Calcium, Copper, Iron and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Royal Red Kidney Beans has 2.3 times more Fiber than Yardlong Beans.
• While 1 lb of Raw Yardlong Beans contains 1.7 times more Omega 3 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Yardlong Beans offer comparable quantities of Energy, Carbohydrate and Protein per one pound.
• Both Raw Royal Red Kidney Beans as well as Raw Yardlong Beans provide inadequate amounts of Omega 6 in one pound.