Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Young Winged Beans	53%	15%	32%

Macro Nutrients

	Boiled Kidney Beans	Young Winged Beans	Recommended Dietary Allowance
Energy	6.2% 180kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	1.37% 0.23g	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	4.7% 6.1g	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	NA	38g per day for Men 19-50 years
Protein	22% 12.3g	17.6% 9.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	7.97% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	1.67% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	12.3% 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	46% 184μg	23.4% 94μg	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	29% 26mg	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	Young Winged Beans	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	8.03% 0.072mg	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	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	13.4% 0.31mg	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	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.33% 123g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 3.7 times more Vitamin B5 and 2 times more Vitamin B9 than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 1.7 times more Vitamin B2, 1.6 times more Vitamin B3 and 15.3 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Young Winged Beans have similar amounts of Vitamin B1 and Vitamin B6 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Young Winged Beans:

• Boiled All Types Kidney Beans have 4.2 times more Copper, 1.5 times more Iron, 1.2 times more Magnesium, 2 times more Manganese, 3.7 times more Phosphorus, 1.8 times more Potassium and 2.6 times more Zinc than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 2.4 times more Calcium, 1.4 times more Selenium and 1.3 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 2.6 times more Energy, 7.4 times more Omega 3, 5.3 times more Carbohydrate and 1.2 times more Protein than Raw Young Winged Beans.
• Both Boiled All Types Kidney Beans as well as Raw Young Winged Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.