Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Arrowroot

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Arrowroot	23%	2%	75%

Macro Nutrients

	Boiled Kidney Beans	Arrowroot	Recommended Dietary Allowance
Energy	6.2% 180kcal	3.18% 92kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	14.6% 19g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	24% 9.07g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	22% 12.3g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Arrowroot	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	8.28% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	29% 0.38mg	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	46% 184μg	120% 479μg	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	3% 2.7mg	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	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Arrowroot	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	19% 0.17mg	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	39.3% 3.15mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	10.7% 0.25mg	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	28% 196mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.1% 114g	3700g per day for Men 19-50 years

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

• Raw Arrowroot contains 2.9 times more Vitamin B3, 1.3 times more Vitamin B5, 2.2 times more Vitamin B6, 2.6 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Arrowroot have similar amounts of Vitamin B1 and Vitamin B2 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Raw Arrowroot have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Arrowroot:

• Boiled All Types Kidney Beans have 5.8 times more Calcium, 1.8 times more Copper, 1.7 times more Magnesium, 2.5 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Selenium and 1.6 times more Zinc than Raw Arrowroot.
• While Raw Arrowroot contains 26 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Arrowroot have similar amounts of Iron, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 2 times more Energy, 9.4 times more Omega 3, 1.7 times more Carbohydrate, 4.9 times more Fiber and 2 times more Protein than Raw Arrowroot.
• Both Boiled All Types Kidney Beans as well as Raw Arrowroot have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.