Comparing Nutrients in 5 ounces Abiyuch VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Abiyuch	8%	1%	91%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Abiyuch	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	3.37% 98kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	25% 32.3g	130g per day for Men 19-50 years
Sugars	16.7% 12g	0.63% 0.45g	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	7.43% 5.4g	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	% 6.38g	NA	g per day for Men 19-50 years
Sucrose	% 0.071g	NA	g per day for Men 19-50 years
Fiber	19.8% 7.5g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Abiyuch	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	13% 0.17mg	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	46% 184μg	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	85.2% 76.7mg	1.9% 1.7mg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Abiyuch	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	38% 0.34mg	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	28.5% 2.3mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	29.4% 0.68mg	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	9.5% 66.6mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	NA	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	3.06% 113g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Abiyuch VS Boiled Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Abiyuch versus 5 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Abiyuch vs Boiled Red Kidney Beans:

• 5 ounces of Abiyuch have 45.1 times more Vitamin C than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Abiyuch as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Abiyuch vs Boiled Red Kidney Beans:

• 5 oz of Boiled Red Kidney Beans contain 3.5 times more Calcium, 4.2 times more Copper, 1.8 times more Iron, 1.9 times more Magnesium, 2.6 times more Manganese, 3 times more Phosphorus, 1.3 times more Potassium and 3.5 times more Zinc than Raw Abiyuch.
• 5 ounces of Abiyuch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Abiyuch have 26.7 times more Sugars than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 1.8 times more Energy, 1.3 times more Carbohydrate, 1.4 times more Fiber and 5.8 times more Protein than Raw Abiyuch.