Comparing Nutrients in 7 ounces Adzuki Beans VS Boiled Adzuki Beans

Macros Ratio

	Protein	Fat	Carbs
Adzuki Beans	24%	1%	75%
Boiled Adzuki Beans	23%	1%	76%

Macro Nutrients

	Adzuki Beans	Boiled Adzuki Beans	Recommended Dietary Allowance
Energy	22.5% 653kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	38% 49g	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	66.3% 25.2g	38% 14.5g	38g per day for Men 19-50 years
Protein	70.4% 39.4g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Adzuki Beans	Boiled Adzuki Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.2% 0.9mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.6% 5.2mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.3% 2.9mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.6% 0.7mg	14.7% 0.19mg	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	309% 1234μg	60% 240μg	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	0% 0mg	0% 0mg	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

	Adzuki Beans	Boiled Adzuki Beans	Recommended Dietary Allowance
Calcium	13% 131mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	241% 2.17mg	65.7% 0.59mg	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	124% 9.9mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	149% 3.43mg	49.4% 1.14mg	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	108% 756mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	73% 2489mg	31% 1056mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.72% 26.7g	3.56% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Adzuki Beans vs Boiled Adzuki Beans:

• Raw Adzuki Beans have 4 times more Vitamin B1, 3.4 times more Vitamin B2, 3.7 times more Vitamin B3, 3.4 times more Vitamin B5, 3.7 times more Vitamin B6 and 5.1 times more Vitamin B9 than Boiled Adzuki Beans.
• Both Raw Adzuki Beans as well as Boiled Adzuki Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Adzuki Beans vs Boiled Adzuki Beans:

• Raw Adzuki Beans have 2.4 times more Calcium, 3.7 times more Copper, 2.5 times more Iron, 2.4 times more Magnesium, 3 times more Manganese, 2.3 times more Phosphorus, 2.4 times more Potassium, 2.6 times more Selenium and 2.8 times more Zinc than Boiled Adzuki Beans.
• While Boiled Adzuki Beans contain 4.9 times more Water than Raw Adzuki Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw Adzuki Beans have 2.6 times more Energy, 2.5 times more Carbohydrate, 1.7 times more Fiber and 2.6 times more Protein than Boiled Adzuki Beans.
• Both Raw Adzuki Beans as well as Boiled Adzuki Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.