Comparing Nutrients in 5 ounces Royal Red Kidney Beans VS Hyacinth-Young beans

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Royal Red Kidney Beans	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	16% 466kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	0.008% 0.001g	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	10% 13g	130g per day for Men 19-50 years
Sugars	NA	7.98% 5.8g	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	12.3% 4.68g	38g per day for Men 19-50 years
Protein	64% 36g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.77% 61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	4.6% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	1.56% 0.078mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	2.6% 0.034mg	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	22% 88μg	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	20.3% 18.3mg	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	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.4% 25.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	18.6% 186mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	7.4% 0.067mg	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	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	12.6% 0.29mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	56% 1908mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	0.46% 17g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Hyacinth-Young beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Royal Red Kidney Beans vs Hyacinth-Young beans:

• 5 ounces of Royal Red Kidney Beans have 5.1 times more Vitamin B1, 2.6 times more Vitamin B2, 4.1 times more Vitamin B3, 14.2 times more Vitamin B5, 16.5 times more Vitamin B6 and 6.3 times more Vitamin B9 than Hyacinth-Young beans.
• While 5 oz of Raw Hyacinth-Young beans contain more Vitamin A and 2.9 times more Vitamin C than Raw Royal Red Kidney Beans.
• 5 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• 5 ounces of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Royal Red Kidney Beans as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Royal Red Kidney Beans vs Hyacinth-Young beans:

• 5 ounces of Royal Red Kidney Beans have 2.6 times more Calcium, 21.3 times more Copper, 11.8 times more Iron, 3.5 times more Magnesium, 5.4 times more Manganese, 8.3 times more Phosphorus, 5.3 times more Potassium, 2.1 times more Selenium and 7.2 times more Zinc than Hyacinth-Young beans.
• While 5 oz of Raw Hyacinth-Young beans contain 7.4 times more Water than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Royal Red Kidney Beans have 7.2 times more Energy, 21.7 times more Omega 3, 6.3 times more Carbohydrate, 7.5 times more Fiber and 12.1 times more Protein than Hyacinth-Young beans.
• 5 ounces of Hyacinth-Young beans provide inadequate amounts of Energy and Omega 3
• Both Raw Royal Red Kidney Beans as well as Raw Hyacinth-Young beans provide inadequate amounts of Omega 6 in five ounces.