Comparing Nutrients in 5 ounces Red Kidney Beans VS Okra

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Okra	20%	4%	76%

Macro Nutrients

	Red Kidney Beans	Okra	Recommended Dietary Allowance
Energy	16.5% 478kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	8.12% 10.6g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	2.9% 2.1g	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	1.1% 0.81g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.85g	g per day for Men 19-50 years
Fiber	56.7% 21.5g	12% 4.54g	38g per day for Men 19-50 years
Protein	57% 32g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Okra	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	6.95% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	23.4% 0.3mg	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	21.3% 85μg	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	36.2% 32.6mg	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	2% 0.3mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	37% 44.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Okra	Recommended Dietary Allowance
Calcium	11.8% 118mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	17% 0.15mg	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	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	19.2% 80.8mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	48.6% 1.1mg	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	12.4% 86.5mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Okra per 5 oz

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

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

• 5 ounces of Red Kidney Beans have 3 times more Vitamin B1, 3.6 times more Vitamin B2, 2.1 times more Vitamin B3, 3.2 times more Vitamin B5, 1.8 times more Vitamin B6 and 6.6 times more Vitamin B9 than Okra.
• While 5 oz of Raw Okra contain more Vitamin A, 5.1 times more Vitamin C and 5.6 times more Vitamin K than Raw Red Kidney Beans.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Red Kidney Beans as well as Raw Okra have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Red Kidney Beans vs Okra:

• 5 ounces of Red Kidney Beans have 6.4 times more Copper, 10.8 times more Iron, 2.4 times more Magnesium, 1.4 times more Manganese, 6.7 times more Phosphorus, 4.5 times more Potassium, 4.6 times more Selenium and 4.8 times more Zinc than Okra.
• While 5 oz of Raw Okra contain 7.6 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Okra contain similar levels of Calcium per five ounces.
• 5 ounces of Okra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 10.2 times more Energy, 358 times more Omega 3, 8.2 times more Carbohydrate, 1.4 times more Sugars, 4.8 times more Fiber and 11.7 times more Protein than Okra.
• 5 ounces of Okra provide inadequate amounts of Energy and Omega 3
• Both Raw Red Kidney Beans as well as Raw Okra provide inadequate amounts of Omega 6 in five ounces.