Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Boiled Lambsquarters

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Lambsquarters	33%	16%	51%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Lambsquarters	Recommended Dietary Allowance
Energy	8.5% 246kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	3.2% 0.54g	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	7.63% 9.92g	130g per day for Men 19-50 years
Sugars	NA	1.7% 1.23g	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	11% 4.17g	38g per day for Men 19-50 years
Protein	32.4% 18g	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Lambsquarters	Recommended Dietary Allowance
Vitamin A	0% 0μg	86.2% 776μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	2.46% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	26.6% 0.35mg	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	6.95% 27.8μg	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	81.6% 73.4mg	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	24.5% 3.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	817% 981μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Lambsquarters	Recommended Dietary Allowance
Calcium	13% 131mg	51% 512mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	43.4% 0.39mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	45.3% 1.04mg	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	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.84% 57.5mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Boiled Lambsquarters per 7 oz

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

• 7 ounces of Boiled California Red Kidney Beans have 1.3 times more Vitamin B1, 3.5 times more Vitamin B5 and 5.3 times more Vitamin B9 than Boiled Lambsquarters.
• While 7 oz of Boiled and Drained Lambsquarters contain more Vitamin A, 4.2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B6 and 30.8 times more Vitamin C than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Boiled Lambsquarters have insufficient amounts of Vitamin B5
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Lambsquarters have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Boiled Lambsquarters:

• 7 ounces of Boiled California Red Kidney Beans have 1.5 times more Copper, 4.3 times more Iron, 2.1 times more Magnesium, 3 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Selenium and 2.9 times more Zinc than Boiled Lambsquarters.
• While 7 oz of Boiled and Drained Lambsquarters contain 3.9 times more Calcium, 1.7 times more Manganese and 1.3 times more Water than Boiled California Red Kidney Beans.
• 7 ounces of Boiled Lambsquarters lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 3.9 times more Energy, 4.5 times more Carbohydrate, 4.4 times more Fiber and 2.9 times more Protein than Boiled Lambsquarters.
• 7 ounces of Boiled Lambsquarters provide inadequate amounts of Energy
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Lambsquarters provide inadequate amounts of Omega 6 in seven ounces.