Comparing Nutrients in 1 pound Rowal VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Rowal	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.4% 503kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	NA	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	78% 102g	130g per day for Men 19-50 years
Sugars	88.2% 64g	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	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	111% 42g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Rowal	Boiled California Red 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	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	84% 336μg	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	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

	Rowal	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.8% 68mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	534% 4.8mg	146% 1.3mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	62.7% 1.44mg	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	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	NA	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	35.5% 3.9mg	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 California Red Kidney Beans:

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

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

• Raw Rowal has 3.7 times more Copper than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 4.4 times more Calcium, 1.4 times more Iron, 1.5 times more Magnesium, 2.1 times more Manganese, 2.6 times more Phosphorus, 3.2 times more Potassium and 2 times more Zinc than Raw Rowal.
• Both Raw Rowal and Boiled California Red Kidney Beans have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Rowal has 22.2 times more Fat than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.5 times more Fiber and 4 times more Protein than Raw Rowal.
• Both Raw Rowal and Boiled California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Raw Rowal as well as Boiled California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 lb.