Comparing Nutrients in 5 ounces Boiled Yambean VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean	7%	2%	91%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Yambean	California Red Kidney Beans	Recommended Dietary Allowance
Energy	1.86% 54kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	NA	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.6% 12.5g	65.2% 84.8g	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	NA	93% 35.3g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.43% 0.17mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	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	2.83% 11.3μg	140% 558μg	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	22.2% 20mg	7.1% 6.38mg	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

	Boiled Yambean	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	173% 1.56mg	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	10% 0.81mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	3.5% 0.081mg	61.6% 1.4mg	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	3.24% 22.7mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Boiled and Drained Yambean has 3.1 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 31.1 times more Vitamin B1, 7.8 times more Vitamin B2, 10.8 times more Vitamin B3, 6.4 times more Vitamin B5, 9.9 times more Vitamin B6 and 49.3 times more Vitamin B9 than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled and Drained Yambean has 7.7 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 17.7 times more Calcium, 23.9 times more Copper, 16.4 times more Iron, 14.5 times more Magnesium, 17.5 times more Manganese, 25.3 times more Phosphorus, 11 times more Potassium, 4.6 times more Selenium and 17 times more Zinc than Boiled and Drained Yambean .

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans contain 8.7 times more Energy, 6.8 times more Carbohydrate and 33.8 times more Protein than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.