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

Macros Ratio

	Protein	Fat	Carbs
As Served In Restaurant Horchata	4%	12%	84%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	As Served In Restaurant Horchata	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	2.64% 76.5kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	NA	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.3g	25% 32.3g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	0.63% 0.45g	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	3.03% 2.2g	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	% 2.32g	NA	g per day for Men 19-50 years
Sucrose	% 8.75g	NA	g per day for Men 19-50 years
Fiber	0% 0g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	As Served In Restaurant Horchata	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.42% 0.067mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	13% 0.17mg	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	NA	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.27% 0.34mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	As Served In Restaurant Horchata	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	0.31% 0.003mg	38% 0.34mg	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	0.18% 0.014mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	0.62% 0.014mg	29.4% 0.68mg	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	3.04% 21.3mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	1.4% 48mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	3.34% 123g	2.56% 95g	3700g per day for Men 19-50 years

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

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

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

• 5 oz of Boiled Red Kidney Beans contain more Vitamin B1, more Vitamin B2, 12.3 times more Vitamin B3, more Vitamin B5, 7.1 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 As Served In Restaurant Horchata as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin E in five ounces.

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

• 5 ounces of As Served In Restaurant Horchata have 1.3 times more Water than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 1.6 times more Calcium, 121 times more Copper, 294 times more Iron, 15 times more Magnesium, 47.7 times more Manganese, 9.5 times more Phosphorus, 11.9 times more Potassium, 3 times more Selenium and 17.8 times more Zinc than As Served In Restaurant Horchata.
• 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 As Served In Restaurant Horchata have 29.3 times more Sugars than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 2.4 times more Energy, 2 times more Carbohydrate, more Fiber and 18.1 times more Protein than As Served In Restaurant Horchata.
• 5 ounces of As Served In Restaurant Horchata provide inadequate amounts of Energy, Fiber and Protein