Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Boiled Water Convolvulus with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Water Convolvulus with Salt	33%	9%	58%

Macro Nutrients

	Boiled Kidney Beans	Boiled Water Convolvulus with Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	NA	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	4.03% 5.24g	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	7.1% 2.7g	38g per day for Men 19-50 years
Protein	22% 12.3g	5.26% 2.95g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Water Convolvulus with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	41% 369μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	3.57% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	8.83% 0.11mg	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	12.4% 49.6μg	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	25% 22.7mg	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	Boiled Water Convolvulus with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	3.3% 0.03mg	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	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	8.8% 0.2mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	34% 507mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Boiled Water Convolvulus with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Boiled Water Convolvulus with Salt:

• 5 ounces of Boiled Kidney Beans have 3.2 times more Vitamin B1, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 3.7 times more Vitamin B9 than Boiled Water Convolvulus with Salt.
• While 5 oz of Boiled and Drained Water Convolvulus with Salt contain more Vitamin A, 1.4 times more Vitamin B2 and 13.3 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Boiled Water Convolvulus with Salt provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Water Convolvulus with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Boiled Water Convolvulus with Salt:

• 5 ounces of Boiled Kidney Beans have 10.3 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium, 3 times more Manganese, 3.3 times more Phosphorus, 1.4 times more Potassium, 1.2 times more Selenium and 6.3 times more Zinc than Boiled Water Convolvulus with Salt.
• While 5 oz of Boiled and Drained Water Convolvulus with Salt contain 1.5 times more Calcium, 358 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
• 5 ounces of Boiled Water Convolvulus with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Kidney Beans have 6.4 times more Energy, 6.2 times more Carbohydrate, 3.4 times more Fiber and 4.2 times more Protein than Boiled Water Convolvulus with Salt.
• 5 ounces of Boiled Water Convolvulus with Salt provide inadequate amounts of Energy