Comparing Nutrients in 1 pound Boiled Borage VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Borage	28%	24%	48%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Boiled Borage	Red Kidney Beans	Recommended Dietary Allowance
Energy	3.9% 113kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.67g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	NA	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.4% 16g	214% 278g	130g per day for Men 19-50 years
Sugars	NA	13% 9.53g	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	NA	181% 69g	38g per day for Men 19-50 years
Protein	17% 9.5g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Boiled Borage	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	110% 993μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.26mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.2mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	139% 1.8mg	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	11.3% 45.4μg	447% 1787μg	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	164% 147mg	22.7% 20.4mg	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	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Borage	Red Kidney Beans	Recommended Dietary Allowance
Calcium	46.3% 463mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	206% 16.5mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	61.6% 259mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	219% 5.04mg	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	35.6% 249mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	26.6% 399mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	11.3% 417g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Borage VS Red Kidney Beans per 1 lb

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

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

• 1 pound of Boiled Borage has more Vitamin A and 7.2 times more Vitamin C than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 10.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B3, 17.3 times more Vitamin B5, 4.5 times more Vitamin B6 and 39.4 times more Vitamin B9 than Boiled and Drained Borage.
• 1 pound of Boiled Borage have insufficient amounts of Vitamin B5
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Borage as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Borage has 1.2 times more Calcium, 7.3 times more Sodium and 7.8 times more Water than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 4.9 times more Copper, 1.8 times more Iron, 2.4 times more Magnesium, 2.9 times more Manganese, 7.4 times more Phosphorus, 2.8 times more Potassium, 3.6 times more Selenium and 12.7 times more Zinc than Boiled and Drained Borage.
• 1 pound of Boiled Borage lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Red Kidney Beans contains 13.5 times more Energy, 17.3 times more Carbohydrate and 10.8 times more Protein than Boiled and Drained Borage.
• 1 pound of Boiled Borage provide inadequate amounts of Energy
• Both Boiled and Drained Borage as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.