Comparing Nutrients in 5 ounces Canned Kidney Beans VS Boiled Drumstick Pods

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Drumstick Pods	20%	4%	76%

Macro Nutrients

	Canned Kidney Beans	Boiled Drumstick Pods	Recommended Dietary Allowance
Energy	4.1% 119kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.025% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	8.9% 11.6g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Drumstick Pods	Recommended Dietary Allowance
Vitamin A	NA	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	5.23% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	12.2% 0.16mg	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	12.8% 51μg	10.6% 42.5μg	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	1.9% 1.7mg	153% 137mg	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	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Drumstick Pods	Recommended Dietary Allowance
Calcium	4.8% 48mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	12.3% 0.11mg	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	20.7% 1.66mg	7.97% 0.64mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	15% 0.34mg	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	18.2% 128mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	19% 648mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	4.06% 61mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3% 111g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Boiled Drumstick Pods:

• Canned All Types Kidney Beans have 2.5 times more Vitamin B1 than Boiled and Drained Drumstick Pods.
• While Boiled and Drained Drumstick Pods contain 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 5.1 times more Vitamin B5, 1.5 times more Vitamin B6 and 80.8 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Drumstick Pods have similar amounts of Vitamin B9 per 5 oz.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Drumstick Pods have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Boiled Drumstick Pods:

• Canned All Types Kidney Beans have 1.7 times more Calcium, 1.7 times more Copper, 2.6 times more Iron, 1.8 times more Phosphorus, 1.3 times more Selenium and 6.9 times more Sodium than Boiled and Drained Drumstick Pods.
• While Boiled and Drained Drumstick Pods contain 1.6 times more Magnesium, 1.4 times more Manganese and 1.9 times more Potassium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Drumstick Pods have similar amounts of Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans have 2.3 times more Energy, more Omega 3, 1.8 times more Carbohydrate and 2.5 times more Protein than Boiled and Drained Drumstick Pods.
• Both Canned All Types Kidney Beans and Boiled and Drained Drumstick Pods have similar amounts of Fiber per 5 oz.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Drumstick Pods have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.