Comparing Nutrients in 5 ounces California Red Kidney Beans VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	California Red Kidney Beans	Frozen Edamame	Recommended Dietary Allowance
Energy	16% 468kcal	5.33% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	NA	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	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	8.3% 10.8g	130g per day for Men 19-50 years
Sugars	NA	4.85% 3.5g	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	0.41% 0.3g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	93% 35.3g	18% 6.8g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	14.7% 0.19mg	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	107% 429μg	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	7.1% 6.38mg	15.3% 13.7mg	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	6.8% 1.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Frozen Edamame	Recommended Dietary Allowance
Calcium	27.6% 276mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	51% 0.46mg	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	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	20.6% 86.5mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	62.2% 1.43mg	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	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	20% 683mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	2.88% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Frozen Edamame per 5 oz

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

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

• 5 ounces of California Red Kidney Beans have 3.5 times more Vitamin B1, 2.2 times more Vitamin B3, 1.5 times more Vitamin B5, 2.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Frozen Edamame.
• While 5 oz of Frozen Edamame, Unprepared contain 2.2 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Frozen Edamame provide similar amounts of Vitamin B2 per five ounces.

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

• 5 ounces of California Red Kidney Beans have 3.3 times more Calcium, 3.4 times more Copper, 4.4 times more Iron, 2.6 times more Magnesium, 2.5 times more Phosphorus, 3.1 times more Potassium and 1.9 times more Zinc than Frozen Edamame.
• While 5 oz of Frozen Edamame, Unprepared contain 6.4 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Frozen Edamame contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 3 times more Energy, 7.9 times more Carbohydrate, 5.2 times more Fiber and 2.2 times more Protein than Frozen Edamame.
• While 5 oz of Frozen Edamame, Unprepared contain 18.9 times more Fat than Raw California Red Kidney Beans.