Comparing Nutrients in 1 pound Rowal VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Rowal	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.4% 503kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	79.6% 103g	130g per day for Men 19-50 years
Sugars	88.2% 64g	2% 1.45g	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	3.13% 2.27g	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	% 5g	NA	g per day for Men 19-50 years
Sucrose	% 56.7g	NA	g per day for Men 19-50 years
Fiber	74% 28g	76.4% 29g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Rowal	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	9.58% 86μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	42% 0.54mg	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	NA	147% 590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	6.8% 68mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	534% 4.8mg	109% 0.98mg	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	125% 9.98mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	85% 1.95mg	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	33.7% 236mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	NA	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	8.75% 324g	8.2% 304g	3700g per day for Men 19-50 years

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

• Raw Rowal has more Vitamin A and 21.5 times more Vitamin C than Boiled All Types Kidney Beans.

Comparing minerals per 1 pound for Rowal vs Boiled Kidney Beans:

• Raw Rowal has 4.9 times more Copper than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Calcium, 1.3 times more Magnesium, 2.8 times more Manganese, 2.7 times more Phosphorus, 3.1 times more Potassium and 2.3 times more Zinc than Raw Rowal.
• Both Raw Rowal and Boiled All Types Kidney Beans have similar amounts of Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Rowal has 4 times more Fat and 44.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.8 times more Protein than Raw Rowal.
• Both Raw Rowal and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Fiber per 1 lb.
• Both Raw Rowal as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 lb.