Comparing Nutrients in 5 ounces Rowal VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Rowal	Red Kidney Beans	Recommended Dietary Allowance
Energy	5.43% 157kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	2.92% 2.83g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	NA	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	67% 87g	130g per day for Men 19-50 years
Sugars	27.6% 20g	4.1% 2.98g	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	0.98% 0.71g	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	% 1.56g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	23% 8.8g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Rowal	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3% 27μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	43.3% 0.56mg	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	140% 558μg	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	40.6% 36.6mg	7.1% 6.38mg	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	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	39% 3.1mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	68.5% 1.57mg	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	10.5% 73.7mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	5.46% 186mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	5.54% 0.61mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	2.74% 101g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Rowal VS Red Kidney Beans per 5 oz

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

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

• 5 ounces of Rowal have more Vitamin A and 5.7 times more Vitamin C than Red Kidney Beans.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin A

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

• 5 ounces of Rowal have 1.5 times more Copper than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 5.5 times more Calcium, 3 times more Iron, 4.3 times more Magnesium, 7.2 times more Manganese, 7.8 times more Phosphorus, 10.4 times more Potassium and 6.5 times more Zinc than Raw Rowal.
• 5 ounces of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rowal have 1.9 times more Fat and 6.7 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 3 times more Energy, 2.6 times more Carbohydrate, 2.5 times more Fiber and 9.8 times more Protein than Raw Rowal.