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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Rowal	7%	15%	78%

Macro Nutrients

	Boiled California Red Kidney Beans	Rowal	Recommended Dietary Allowance
Energy	6.06% 176kcal	5.43% 157kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	2.92% 2.83g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	1.1% 0.35g	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	NA	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	26% 34g	130g per day for Men 19-50 years
Sugars	NA	27.6% 20g	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	0.98% 0.71g	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	% 1.56g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	34.7% 13g	23% 8.8g	38g per day for Men 19-50 years
Protein	23% 13g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Rowal	Recommended Dietary Allowance
Vitamin A	0% 0μg	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	40.6% 36.6mg	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	Rowal	Recommended Dietary Allowance
Calcium	9.36% 94mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	167% 1.5mg	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	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	9.55% 0.22mg	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	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	5.54% 0.61mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.74% 101g	3700g per day for Men 19-50 years

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

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

• 5 oz of Raw Rowal contain more Vitamin A and 21.5 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

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

• 5 ounces of Boiled California Red Kidney Beans have 4.4 times more Calcium, 1.4 times more Iron, 1.5 times more Magnesium, 2.1 times more Manganese, 2.6 times more Phosphorus, 3.2 times more Potassium and 2 times more Zinc than Rowal.
• While 5 oz of Raw Rowal contain 3.7 times more Copper than Boiled California Red Kidney Beans.
• 5 ounces of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 1.5 times more Fiber and 4 times more Protein than Rowal.
• While 5 oz of Raw Rowal contain 22.2 times more Fat than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Rowal offer comparable quantities of Energy and Carbohydrate per five ounces.