Comparing Nutrients in 5 ounces Royal Red Kidney Beans VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Royal Red Kidney Beans	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	16% 466kcal	6% 174kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	5.05% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.6% 82.7g	24% 31g	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	34.7% 13g	38g per day for Men 19-50 years
Protein	64% 36g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	11.3% 0.15mg	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	139% 557μg	26.2% 105μg	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	1.9% 1.7mg	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

	Royal Red Kidney Beans	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	18.6% 186mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	41.3% 0.37mg	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	154% 12.3mg	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	15.7% 0.36mg	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	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	56% 1908mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	0.46% 17g	2.57% 95g	3700g per day for Men 19-50 years

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

• Raw Royal Red Kidney Beans have 4.1 times more Vitamin B1, 3.6 times more Vitamin B2, 3.8 times more Vitamin B3, 3.6 times more Vitamin B5, 3.8 times more Vitamin B6, 5.3 times more Vitamin B9 and 3.8 times more Vitamin C than Boiled Royal Red Kidney Beans.
• Both Raw Royal Red Kidney Beans as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Royal Red Kidney Beans vs Boiled Royal Red Kidney Beans:

• Raw Royal Red Kidney Beans have 3 times more Calcium, 3.8 times more Copper, 3.1 times more Iron, 3.3 times more Magnesium, 4.3 times more Manganese, 2.9 times more Phosphorus, 3.6 times more Potassium, 2.7 times more Selenium and 3 times more Zinc than Boiled Royal Red Kidney Beans.
• While Boiled Royal Red Kidney Beans contain 5.6 times more Water than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw Royal Red Kidney Beans have 2.7 times more Energy, 2.7 times more Omega 3, 2.7 times more Carbohydrate, 2.7 times more Fiber and 2.7 times more Protein than Boiled Royal Red Kidney Beans.
• Both Raw Royal Red Kidney Beans as well as Boiled Royal Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.