Comparing Nutrients in 7 ounces Boiled French Beans VS Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled French Beans	22%	5%	73%
Kidney Beans	28%	2%	70%

Macro Nutrients

	Boiled French Beans	Kidney Beans	Recommended Dietary Allowance
Energy	8.83% 256kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.7% 1.65g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	2.08% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.7g	92% 119g	130g per day for Men 19-50 years
Sugars	NA	6.1% 4.43g	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	49% 18.7g	130% 49.4g	38g per day for Men 19-50 years
Protein	25% 14g	83.6% 46.8g	56g per day for Men 19-50 years

Vitamins

	Boiled French Beans	Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.77% 1.1mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	60.6% 0.79mg	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	37.2% 149μg	195% 782μg	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	2.65% 2.4mg	9.92% 8.93mg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.4% 37.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled French Beans	Kidney Beans	Recommended Dietary Allowance
Calcium	12.5% 125mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	211% 1.9mg	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	26.8% 2.14mg	203% 16.3mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	88% 2.03mg	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	29% 202mg	115% 808mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	82% 2790mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	3.57% 132g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled French Beans VS Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled French Beans versus 7 oz of Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 oz of Raw All Types Kidney Beans contain 4.1 times more Vitamin B1, 3.5 times more Vitamin B2, 3.8 times more Vitamin B3, 3.5 times more Vitamin B5, 3.8 times more Vitamin B6, 5.3 times more Vitamin B9 and 3.8 times more Vitamin C than Boiled French Beans.
• 7 ounces of Boiled French Beans have insufficient amounts of Vitamin C
• Both Boiled French Beans as well as Raw All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled French Beans vs Kidney Beans:

• 7 oz of Raw All Types Kidney Beans contain 2.3 times more Calcium, 8.3 times more Copper, 7.6 times more Iron, 2.5 times more Magnesium, 2.7 times more Manganese, 4 times more Phosphorus, 3.8 times more Potassium, 2.7 times more Selenium and 4.4 times more Zinc than Boiled French Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw All Types Kidney Beans contain 2.6 times more Energy, 2.5 times more Carbohydrate, 2.6 times more Fiber and 3.3 times more Protein than Boiled French Beans.
• Both Boiled French Beans and Kidney Beans offer comparable quantities of Omega 3 per seven ounces.
• Both Boiled French Beans as well as Raw All Types Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.