Comparing Nutrients in 7 ounces Canned Kidney Beans VS Boiled Drumstick Leaves

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Drumstick Leaves	28%	11%	61%

Macro Nutrients

	Canned Kidney Beans	Boiled Drumstick Leaves	Recommended Dietary Allowance
Energy	5.75% 167kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	17% 22g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	2.74% 2g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	NA	77.4% 697μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	24.7% 3.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	142% 1.84mg	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	18% 71.4μg	11.4% 45.6μg	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	68.4% 61.5mg	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	0.26% 0.04mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	179% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Drumstick Leaves	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	19% 0.17mg	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	29% 2.32mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	75% 1.72mg	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	25.5% 179mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	20% 683mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.38% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Boiled Drumstick Leaves per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Boiled Drumstick Leaves:

• 7 ounces of Canned Kidney Beans have 1.4 times more Vitamin B5 and 1.6 times more Vitamin B9 than Boiled Drumstick Leaves.
• While 7 oz of Boiled and Drained Drumstick Leaves contain 1.9 times more Vitamin B1, 10 times more Vitamin B2, 4.9 times more Vitamin B3, 12.6 times more Vitamin B6, 25.8 times more Vitamin C and 26.3 times more Vitamin K than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Canned All Types Kidney Beans as well as Boiled and Drained Drumstick Leaves have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Boiled Drumstick Leaves:

• 7 ounces of Canned Kidney Beans have 1.6 times more Copper, 1.3 times more Phosphorus and 32.9 times more Sodium than Boiled Drumstick Leaves.
• While 7 oz of Boiled and Drained Drumstick Leaves contain 4.4 times more Calcium, 2 times more Iron, 1.3 times more Magnesium, 5.2 times more Manganese and 1.5 times more Potassium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Drumstick Leaves contain similar levels of Zinc and Water per seven ounces.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Drumstick Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 1.4 times more Energy, more Omega 3, 1.3 times more Carbohydrate, 1.9 times more Sugars and 2.2 times more Fiber than Boiled Drumstick Leaves.
• Both Canned Kidney Beans and Boiled Drumstick Leaves offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Drumstick Leaves provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Boiled and Drained Drumstick Leaves provide inadequate amounts of Omega 6 in seven ounces.