Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Canned Tamarind Nectar

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Canned Tamarind Nectar	1%	2%	97%

Macro Nutrients

	Boiled California Red Kidney Beans	Canned Tamarind Nectar	Recommended Dietary Allowance
Energy	6.06% 176kcal	2.8% 80.8kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.18% 0.17g	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	16% 21g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	12% 8.6g	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	% 8.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	34.7% 13g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	23% 13g	0.23% 0.13g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Canned Tamarind Nectar	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	0.35% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	0.33% 0.004mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	0.62% 0.099mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	1.05% 0.052mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	0.76% 0.01mg	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	0.35% 1.4μg	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	11% 10mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Canned Tamarind Nectar	Recommended Dietary Allowance
Calcium	9.36% 94mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	2.2% 0.02mg	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	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	1.23% 0.028mg	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	0.4% 2.83mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	1.13% 38.3mg	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	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.26% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Canned Tamarind Nectar per 5 oz

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

• 5 ounces of Boiled California Red Kidney Beans have 43 times more Vitamin B1, 20.7 times more Vitamin B2, 7.7 times more Vitamin B3, 5.9 times more Vitamin B5, 14.9 times more Vitamin B6 and 74 times more Vitamin B9 than Canned Tamarind Nectar.
• While 5 oz of Canned Tamarind Nectar contain 5.9 times more Vitamin C than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 5 ounces of Canned Tamarind Nectar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Canned Tamarind Nectar have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Canned Tamarind Nectar:

• 5 ounces of Boiled California Red Kidney Beans have 6.6 times more Calcium, 20.6 times more Copper, 4 times more Iron, 12 times more Magnesium, 15.9 times more Manganese, 68.5 times more Phosphorus, 15.5 times more Potassium and 43 times more Zinc than Canned Tamarind Nectar.
• While 5 oz of Canned Tamarind Nectar contain 1.3 times more Water than Boiled California Red Kidney Beans.
• 5 ounces of Canned Tamarind Nectar lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 2.2 times more Energy, 1.5 times more Carbohydrate, 18.6 times more Fiber and 101.4 times more Protein than Canned Tamarind Nectar.
• 5 ounces of Canned Tamarind Nectar provide inadequate amounts of Energy, Fiber and Protein