Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Canned Adzuki Beans sweetened

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Canned Adzuki Beans sweetened	6%	0%	94%

Macro Nutrients

	Boiled California Red Kidney Beans	Canned Adzuki Beans sweetened	Recommended Dietary Allowance
Energy	8.5% 246kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.061% 0.06g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.07% 0.012g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	84% 109g	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	48.6% 18.5g	NA	38g per day for Men 19-50 years
Protein	32.4% 18g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Canned Adzuki Beans sweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	7.83% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	13% 0.17mg	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	36.7% 147μg	53% 212μg	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	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

	Boiled California Red Kidney Beans	Canned Adzuki Beans sweetened	Recommended Dietary Allowance
Calcium	13% 131mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	58.4% 0.53mg	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	74% 5.9mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	43.5% 1mg	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% 272mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	6.95% 236mg	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	0.53% 7.94mg	29% 433mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2.18% 80.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Canned Adzuki Beans sweetened per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Canned Adzuki Beans sweetened:

• 7 ounces of Boiled California Red Kidney Beans have 1.3 times more Vitamin B1 and 1.2 times more Vitamin B6 than Canned Adzuki Beans sweetened.
• While 7 oz of Canned Adzuki Beans sweetened contain 1.7 times more Vitamin B5 and 1.4 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Canned Adzuki Beans sweetened provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• Both Boiled California Red Kidney Beans as well as Canned Adzuki Beans sweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Canned Adzuki Beans sweetened:

• 7 ounces of Boiled California Red Kidney Beans have 3 times more Calcium, 2.6 times more Iron, 1.5 times more Magnesium, 1.9 times more Phosphorus and 3.5 times more Potassium than Canned Adzuki Beans sweetened.
• While 7 oz of Canned Adzuki Beans sweetened contain 1.6 times more Manganese, 2.7 times more Selenium, 54.5 times more Sodium and 1.8 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Canned Adzuki Beans sweetened contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 2.4 times more Protein than Canned Adzuki Beans sweetened.
• While 7 oz of Canned Adzuki Beans sweetened contain 1.9 times more Energy and 2.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Canned Adzuki Beans sweetened provide inadequate amounts of Omega 6 in seven ounces.