Comparing Nutrients in 1 pound Boiled Young Winged Beans VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Winged Beans	53%	15%	32%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Young Winged Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	5.94% 172kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.34% 0.57g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	78% 102g	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	NA	111% 42g	38g per day for Men 19-50 years
Protein	43% 24g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Winged Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	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	39.7% 159μg	84% 336μg	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	49.4% 44.5mg	6.05% 5.44mg	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

	Boiled Young Winged Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	27.7% 277mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	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	62% 4.94mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	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	16% 113mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	36.6% 1243mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	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	11.5% 1.27mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	11% 409g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Winged Beans VS Boiled California Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Young Winged Beans vs Boiled California Red Kidney Beans:

• 1 pound of Boiled Young Winged Beans has 1.2 times more Vitamin B3 and 8.2 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.5 times more Vitamin B1, 5.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Boiled and Drained Young Winged Beans.
• Both Boiled Young Winged Beans and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Boiled Young Winged Beans have insufficient amounts of Vitamin B5
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled and Drained Young Winged Beans as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Young Winged Beans has 1.3 times more Water than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 7.8 times more Copper, 2.7 times more Iron, 1.6 times more Magnesium, 2 times more Manganese, 5.5 times more Phosphorus, 1.5 times more Potassium and 3.1 times more Zinc than Boiled and Drained Young Winged Beans.
• Both Boiled Young Winged Beans and Boiled California Red Kidney Beans contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled California Red Kidney Beans contains 3.3 times more Energy, 1.9 times more Omega 3, 7 times more Carbohydrate and 1.7 times more Protein than Boiled and Drained Young Winged Beans.
• 1 pound of Boiled Young Winged Beans provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Young Winged Beans as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.