Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Drumstick Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Drumstick Leaves	45%	15%	40%

Macro Nutrients

	Boiled California Red Kidney Beans	Drumstick Leaves	Recommended Dietary Allowance
Energy	6.06% 176kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	NA	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	NA	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	9.03% 11.7g	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	7.46% 2.83g	38g per day for Men 19-50 years
Protein	23% 13g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	59.5% 536μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	30.4% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	72% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	19.7% 3.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	3.54% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	131% 1.7mg	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	14% 56.7μg	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	81.4% 73.3mg	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	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	Drumstick Leaves	Recommended Dietary Allowance
Calcium	9.36% 94mg	26.2% 262mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	16.5% 0.15mg	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	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	65.5% 1.5mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Drumstick Leaves per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Drumstick Leaves 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 Drumstick Leaves:

• 5 ounces of Boiled California Red Kidney Beans have 1.8 times more Vitamin B5 and 1.9 times more Vitamin B9 than Drumstick Leaves.
• While 5 oz of Raw Drumstick Leaves contain more Vitamin A, 2 times more Vitamin B1, 10.6 times more Vitamin B2, 4.1 times more Vitamin B3, 11.5 times more Vitamin B6 and 43.1 times more Vitamin C than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Drumstick Leaves:

• 5 ounces of Boiled California Red Kidney Beans have 2.8 times more Copper, 1.2 times more Phosphorus, 1.2 times more Potassium, 1.3 times more Selenium and 1.4 times more Zinc than Drumstick Leaves.
• While 5 oz of Raw Drumstick Leaves contain 2.8 times more Calcium, 1.3 times more Iron and 3.3 times more Manganese than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Drumstick Leaves contain similar levels of Magnesium per five ounces.
• 5 ounces of Drumstick Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 1.9 times more Energy, 2.7 times more Carbohydrate and 4.7 times more Fiber than Drumstick Leaves.
• Both Boiled California Red Kidney Beans and Drumstick Leaves offer comparable quantities of Protein per five ounces.