Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Cooked Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

	Boiled California Red Kidney Beans	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	6.06% 176kcal	5.9% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	7.6% 7.37g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	15% 2.54g	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	9.7% 12.6g	130g per day for Men 19-50 years
Sugars	NA	4.26% 3.1g	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	0.23% 0.17g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	34.7% 13g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	23% 13g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	11% 0.14mg	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	110% 441μg	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	9.6% 8.65mg	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	6.43% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.5% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	9.36% 94mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	54.3% 0.49mg	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	40.2% 3.2mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	63% 1.45mg	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	34.2% 240mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	18% 618mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cooked Frozen Edamame per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Cooked Frozen Edamame 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 Cooked Frozen Edamame:

• 5 oz of Prepared Frozen Edamame contain 1.6 times more Vitamin B1, 2.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B5, 4.2 times more Vitamin B9 and 5.1 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Frozen Edamame provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Prepared Frozen Edamame have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Cooked Frozen Edamame:

• 5 ounces of Boiled California Red Kidney Beans have 1.3 times more Iron and 1.5 times more Selenium than Cooked Frozen Edamame.
• While 5 oz of Prepared Frozen Edamame contain 1.3 times more Magnesium, 3.2 times more Manganese and 1.6 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Frozen Edamame contain similar levels of Calcium, Copper, Phosphorus and Potassium per five ounces.
• 5 ounces of Cooked Frozen Edamame lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 2.5 times more Carbohydrate and 1.8 times more Fiber than Cooked Frozen Edamame.
• While 5 oz of Prepared Frozen Edamame contain 57.8 times more Fat, 11.2 times more Omega 3, 89.6 times more Omega 6 and 1.3 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Frozen Edamame offer comparable quantities of Energy per five ounces.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6