Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Boiled French Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled French Beans with Salt	22%	5%	73%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled French Beans with Salt	Recommended Dietary Allowance
Energy	8.5% 246kcal	8.83% 256kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	1.94% 0.33g	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	36.7% 47.7g	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	49% 18.7g	38g per day for Men 19-50 years
Protein	32.4% 18g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled French Beans with Salt	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	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	6.77% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	16% 0.21mg	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	37.2% 149μg	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	2.65% 2.4mg	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	Boiled French Beans with Salt	Recommended Dietary Allowance
Calcium	13% 131mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	25.4% 0.23mg	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	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	33% 0.76mg	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	29% 202mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Boiled French Beans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Boiled French Beans with Salt 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 Boiled French Beans with Salt:

• Both Boiled California Red Kidney Beans and Boiled French Beans with Salt have similar amounts of vitamins per 7 oz
• Both Boiled California Red Kidney Beans and Boiled French Beans with Salt provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• Both Boiled California Red Kidney Beans as well as Boiled French Beans with Salt 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 Boiled French Beans with Salt:

• 7 ounces of Boiled California Red Kidney Beans have 2.5 times more Copper, 2.8 times more Iron, 1.3 times more Phosphorus and 1.3 times more Zinc than Boiled French Beans with Salt.
• While 7 oz of Boiled French Beans with Salt contain 60.5 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled French Beans with Salt contain similar levels of Calcium, Magnesium, Manganese, Potassium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 1.3 times more Protein than Boiled French Beans with Salt.
• While 7 oz of Boiled French Beans with Salt contain 9 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled French Beans with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per seven ounces.
• Both Boiled California Red Kidney Beans as well as Boiled French Beans with Salt provide inadequate amounts of Omega 6 in seven ounces.