Comparing Nutrients in 5 ounces Red Kidney Beans VS As Served In Restaurant Horchata

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
As Served In Restaurant Horchata	4%	12%	84%

Macro Nutrients

	Red Kidney Beans	As Served In Restaurant Horchata	Recommended Dietary Allowance
Energy	16.5% 478kcal	2.64% 76.5kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	NA	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	12.6% 16.3g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	18.3% 13.3g	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	3.03% 2.2g	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	% 2.32g	g per day for Men 19-50 years
Sucrose	NA	% 8.75g	g per day for Men 19-50 years
Fiber	56.7% 21.5g	0% 0g	38g per day for Men 19-50 years
Protein	57% 32g	1.2% 0.68g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	As Served In Restaurant Horchata	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	0.42% 0.067mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	1.85% 0.024mg	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	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	7.1% 6.38mg	NA	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	2% 0.3mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	As Served In Restaurant Horchata	Recommended Dietary Allowance
Calcium	11.8% 118mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	0.31% 0.003mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	0.18% 0.014mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	0.62% 0.014mg	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	82.2% 575mg	3.04% 21.3mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	1.4% 48mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.34% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS As Served In Restaurant Horchata per 5 oz

Compare the macro and micronutrient content in 5 oz of Red Kidney Beans versus 5 oz of As Served In Restaurant Horchata to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Red Kidney Beans vs As Served In Restaurant Horchata:

• 5 ounces of Red Kidney Beans have more Vitamin B1, more Vitamin B2, 44.9 times more Vitamin B3, more Vitamin B5, 23.4 times more Vitamin B6 and more Vitamin K than As Served In Restaurant Horchata.
• 5 ounces of As Served In Restaurant Horchata have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K
• Both Raw Red Kidney Beans as well as As Served In Restaurant Horchata have insufficient amounts of Vitamin E in five ounces.

Comparing minerals per 5 ounces for Red Kidney Beans vs As Served In Restaurant Horchata:

• 5 ounces of Red Kidney Beans have 4.6 times more Calcium, 349.5 times more Copper, 669 times more Iron, 46 times more Magnesium, 111.1 times more Manganese, 27.1 times more Phosphorus, 40 times more Potassium, 8 times more Selenium and 46.5 times more Zinc than As Served In Restaurant Horchata.
• While 5 oz of As Served In Restaurant Horchata contain 7.4 times more Water than Raw Red Kidney Beans.
• 5 ounces of As Served In Restaurant Horchata lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 6.2 times more Energy, 5.3 times more Carbohydrate, more Fiber and 46.9 times more Protein than As Served In Restaurant Horchata.
• While 5 oz of As Served In Restaurant Horchata contain 4.5 times more Sugars than Raw Red Kidney Beans.
• 5 ounces of As Served In Restaurant Horchata provide inadequate amounts of Energy, Fiber and Protein