Comparing Nutrients in 5 ounces California Red Kidney Beans VS Adzuki Beans

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Adzuki Beans	24%	1%	75%

Macro Nutrients

	California Red Kidney Beans	Adzuki Beans	Recommended Dietary Allowance
Energy	16% 468kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	68.6% 89g	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	93% 35.3g	47.4% 18g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Adzuki Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	41.7% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	38.3% 0.5mg	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	140% 558μg	220% 882μg	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	7.1% 6.38mg	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

	California Red Kidney Beans	Adzuki Beans	Recommended Dietary Allowance
Calcium	27.6% 276mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	172% 1.55mg	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	166% 13.3mg	88.2% 7.06mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	107% 2.45mg	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	82% 574mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	52.3% 1778mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	65% 7.14mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.51% 19g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Adzuki Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Adzuki Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of California Red Kidney Beans have more Vitamin C than Adzuki Beans.
• While 5 oz of Raw Adzuki Beans contain 1.3 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.6 times more Vitamin B9 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Adzuki Beans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Adzuki Beans have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Adzuki Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of California Red Kidney Beans have 3 times more Calcium, 1.9 times more Iron and 1.3 times more Magnesium than Adzuki Beans.
• While 5 oz of Raw Adzuki Beans contain 1.7 times more Manganese and 2 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Adzuki Beans contain similar levels of Copper, Phosphorus, Potassium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 2 times more Fiber and 1.2 times more Protein than Adzuki Beans.
• Both California Red Kidney Beans and Adzuki Beans offer comparable quantities of Energy and Carbohydrate per five ounces.
• Both Raw California Red Kidney Beans as well as Raw Adzuki Beans provide inadequate amounts of Omega 6 in five ounces.