Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Carob-flavor Beverage Mix, Powder

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Carob-flavor Beverage Mix, Powder	2%	0%	98%

Macro Nutrients

	Boiled California Red Kidney Beans	Carob-flavor Beverage Mix, Powder	Recommended Dietary Allowance
Energy	6.06% 176kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	0.55% 0.094g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	102% 132g	130g per day for Men 19-50 years
Sugars	NA	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	34.7% 13g	30% 11.3g	38g per day for Men 19-50 years
Protein	23% 13g	4.56% 2.55g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Carob-flavor Beverage Mix, Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	1.06% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	0.11% 0.001mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	6.73% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	0.17% 0.009mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	13.5% 0.18mg	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	26.2% 105μg	0% 0μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Carob-flavor Beverage Mix, Powder	Recommended Dietary Allowance
Calcium	9.36% 94mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	9.45% 0.085mg	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	53% 4.22mg	81.5% 6.52mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	3.9% 0.089mg	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	27.7% 194mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	4.34% 147mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	9.73% 146mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.11% 4.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Carob-flavor Beverage Mix, Powder per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Carob-flavor Beverage Mix, Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Carob-flavor Beverage Mix, Powder:

• 5 ounces of Boiled California Red Kidney Beans have 14.3 times more Vitamin B1, 62 times more Vitamin B2, 36.5 times more Vitamin B5 and more Vitamin B9 than Carob-flavor Beverage Mix, Powder.
• While 5 oz of Carob-flavor Beverage Mix, Powder contain 1.4 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Carob-flavor Beverage Mix, Powder provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Carob-flavor Beverage Mix, Powder have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Carob-flavor Beverage Mix, Powder have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Carob-flavor Beverage Mix, Powder:

• 5 ounces of Boiled California Red Kidney Beans have 2.1 times more Calcium, 4.8 times more Copper, 9.6 times more Magnesium, 5 times more Manganese, 19.6 times more Phosphorus, 4 times more Potassium and 10.8 times more Zinc than Carob-flavor Beverage Mix, Powder.
• While 5 oz of Carob-flavor Beverage Mix, Powder contain 1.5 times more Iron, 1.3 times more Selenium and 25.8 times more Sodium than Boiled California Red Kidney Beans.
• 5 ounces of Carob-flavor Beverage Mix, Powder lack sufficient amounts of Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 16 times more Omega 3 and 5.1 times more Protein than Carob-flavor Beverage Mix, Powder.
• While 5 oz of Carob-flavor Beverage Mix, Powder contain 3 times more Energy and 4.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Carob-flavor Beverage Mix, Powder offer comparable quantities of Fiber per five ounces.
• 5 ounces of Carob-flavor Beverage Mix, Powder provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Carob-flavor Beverage Mix, Powder provide inadequate amounts of Omega 6 in five ounces.