Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Boiled Leeks

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	Boiled Kidney Beans	Boiled Leeks	Recommended Dietary Allowance
Energy	8.7% 252kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	11.6% 15g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	5.78% 4.2g	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	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	33.4% 12.7g	5.22% 2g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	2.87% 1.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.04% 81.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	17.2% 0.22mg	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	64.5% 258μg	12% 47.6μg	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	9.26% 8.33mg	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	0.4% 0.06mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	42% 50.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Leeks	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	13.7% 0.12mg	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	55% 4.4mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	21.3% 0.49mg	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	39% 274mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	5.08% 173mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.87% 180g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 6.2 times more Vitamin B1, 2.9 times more Vitamin B2, 2.9 times more Vitamin B3, 3.1 times more Vitamin B5 and 5.4 times more Vitamin B9 than Boiled and Drained Leeks.
• While Boiled and Drained Leeks contain more Vitamin A, 3.5 times more Vitamin C, 16.7 times more Vitamin E and 3 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Leeks have similar amounts of Vitamin B6 per 7 oz.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled All Types Kidney Beans have 3.5 times more Copper, 2 times more Iron, 3 times more Magnesium, 1.7 times more Manganese, 8.1 times more Phosphorus, 4.7 times more Potassium, 2.2 times more Selenium and 16.7 times more Zinc than Boiled and Drained Leeks.
• While Boiled and Drained Leeks contain 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Leeks have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 4.1 times more Energy, 2.6 times more Omega 3, 3 times more Carbohydrate, 6.4 times more Fiber and 10.7 times more Protein than Boiled and Drained Leeks.
• While Boiled and Drained Leeks contain 6.6 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Leeks have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.