Comparing Nutrients in 1 pound Rowal VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Rowal	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	17.4% 503kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	204% 265g	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	297% 113g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Rowal	Royal 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	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	138% 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	NA	446% 1783μg	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	22.7% 20.4mg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.8% 68mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	534% 4.8mg	504% 4.54mg	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	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	219% 5.03mg	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	263% 1842mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	180% 6105mg	3400mg per day for Men 19-50 years
Selenium	NA	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	110% 12mg	11mg per day for Men 19-50 years
Water	8.75% 324g	1.46% 54g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Rowal has more Vitamin A and 5.7 times more Vitamin C than Royal Red Kidney Beans.
• 1 pound of Royal Red Kidney Beans have insufficient amounts of Vitamin A

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

• 1 lb of Raw Royal Red Kidney Beans contains 8.7 times more Calcium, 4 times more Iron, 4.3 times more Magnesium, 7.2 times more Manganese, 7.8 times more Phosphorus, 10.3 times more Potassium and 6.2 times more Zinc than Raw Rowal.
• Both Rowal and Royal Red Kidney Beans contain similar levels of Copper per one pound.
• 1 pound of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rowal has 4.4 times more Fat than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 3 times more Energy, 2.4 times more Carbohydrate, 4 times more Fiber and 11 times more Protein than Raw Rowal.