Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Okara

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Okara	18%	20%	62%

Macro Nutrients

	Boiled California Red Kidney Beans	Okara	Recommended Dietary Allowance
Energy	6.06% 176kcal	3.7% 108kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	2.53% 2.45g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	7.9% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	5.55% 0.94g	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	13.3% 17.3g	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	NA	38g per day for Men 19-50 years
Protein	23% 13g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Okara	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	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	2.5% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	12.5% 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	26.2% 105μg	9.2% 37μg	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	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	Okara	Recommended Dietary Allowance
Calcium	9.36% 94mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	31.5% 0.28mg	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	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	25% 0.57mg	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	12% 85mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	27.3% 15μg	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	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.13% 116g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Okara:

• Boiled California Red Kidney Beans have 6.5 times more Vitamin B1, 3.1 times more Vitamin B2, 5.4 times more Vitamin B3, 2.5 times more Vitamin B5, 2.8 times more Vitamin B9 and more Vitamin C than Okara.
• Both Boiled California Red Kidney Beans and Okara have similar amounts of Vitamin B6 per 5 oz.
• Both Boiled California Red Kidney Beans as well as Okara have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled California Red Kidney Beans have 1.4 times more Copper, 2.3 times more Iron, 1.8 times more Magnesium, 2.3 times more Phosphorus, 2 times more Potassium and 1.5 times more Zinc than Okara.
• While Okara contains 1.3 times more Manganese and 8.8 times more Selenium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Okara have similar amounts of Calcium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled California Red Kidney Beans have 1.6 times more Energy, 1.8 times more Carbohydrate and 2.6 times more Protein than Okara.
• While Okara contains 19.2 times more Fat, 2.8 times more Omega 3 and 33.3 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Okara have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.