Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Boiled Potherb Jute with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Potherb Jute with Salt	32%	4%	64%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Energy	6.06% 176kcal	1.8% 52.4kcal	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	0.78% 0.13g	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	7.95% 10.3g	130g per day for Men 19-50 years
Sugars	NA	1.96% 1.4g	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	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	40.8% 367μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	62% 0.81mg	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	37% 147μg	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	52% 46.8mg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Calcium	9.36% 94mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	40% 0.36mg	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	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	7.6% 0.17mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	23% 780mg	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	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Boiled Potherb Jute with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Boiled Potherb Jute with Salt 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 Boiled Potherb Jute with Salt:

• 5 ounces of Boiled California Red Kidney Beans have 1.4 times more Vitamin B1 and 3 times more Vitamin B5 than Boiled Potherb Jute with Salt.
• While 5 oz of Boiled and Drained Potherb Jute with Salt contain more Vitamin A, 3.1 times more Vitamin B2, 1.6 times more Vitamin B3, 5.5 times more Vitamin B6, 1.4 times more Vitamin B9 and 27.5 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
• 5 ounces of Boiled Potherb Jute with Salt have insufficient amounts of Vitamin B5
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Potherb Jute with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Boiled Potherb Jute with Salt:

• 5 ounces of Boiled California Red Kidney Beans have 2.6 times more Manganese, 1.9 times more Phosphorus and 1.3 times more Selenium than Boiled Potherb Jute with Salt.
• While 5 oz of Boiled and Drained Potherb Jute with Salt contain 3.2 times more Calcium, 1.3 times more Magnesium, 1.3 times more Potassium, 61.8 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Potherb Jute with Salt contain similar levels of Copper, Iron and Zinc per five ounces.
• 5 ounces of Boiled Potherb Jute with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 3.4 times more Energy, 16 times more Omega 3, 3.1 times more Carbohydrate, 4.7 times more Fiber and 2.5 times more Protein than Boiled Potherb Jute with Salt.
• 5 ounces of Boiled Potherb Jute with Salt provide inadequate amounts of Energy and Omega 3
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Potherb Jute with Salt provide inadequate amounts of Omega 6 in five ounces.