Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Natto

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Natto	34%	44%	22%

Macro Nutrients

	Boiled Kidney Beans	Natto	Recommended Dietary Allowance
Energy	8.7% 252kcal	14.4% 419kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	9.87% 3.16g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	64% 11g	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	19.4% 25g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	13.4% 9.7g	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	28.2% 10.7g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	68.7% 38.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Natto	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	8.53% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	20% 0.26mg	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	3.97% 16μg	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	28.7% 25.8mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	38.2% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Natto	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	43% 431mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	147% 1.32mg	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	213% 17mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	132% 3.03mg	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	39% 274mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	42.5% 1447mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	54.7% 6mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2.95% 109g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have more Vitamin B3 and 16.3 times more Vitamin B9 than Natto.
• While Natto contains 3.3 times more Vitamin B2, 10.8 times more Vitamin C and 2.8 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Natto have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 7 oz.
• Both Boiled All Types Kidney Beans as well as Natto have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

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

• Boiled All Types Kidney Beans have 1.2 times more Water than Natto.
• While Natto contains 6.2 times more Calcium, 3.1 times more Copper, 3.9 times more Iron, 2.7 times more Magnesium, 3.6 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Potassium, 8 times more Selenium and 3 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 1.8 times more Carbohydrate than Natto.
• While Natto contains 1.7 times more Energy, 22 times more Fat, 21.8 times more Saturated Fat, 4.3 times more Omega 3, 50.7 times more Omega 6, 15.3 times more Sugars and 2.2 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Natto have similar amounts of Fiber per 7 oz.
• Both Boiled All Types Kidney Beans as well as Natto have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.