Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Cooked Nopales

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cooked Nopales	28%	2%	70%

Macro Nutrients

	Boiled California Red Kidney Beans	Cooked Nopales	Recommended Dietary Allowance
Energy	8.5% 246kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.22% 0.038g	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	5% 6.5g	130g per day for Men 19-50 years
Sugars	NA	3.07% 2.22g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	32.4% 18g	4.8% 2.68g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cooked Nopales	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	3.67% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	10.2% 0.13mg	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	1.5% 5.95μg	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	11.7% 10.5mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.43% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cooked Nopales	Recommended Dietary Allowance
Calcium	13% 131mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	11% 0.097mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	35.2% 0.81mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	3.6% 133g	5.06% 187g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Boiled California Red Kidney Beans have 11.7 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 24.7 times more Vitamin B9 than Cooked Nopales.
• While 7 oz of Cooked Nopales no Salt contain more Vitamin A and 4.4 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 Cooked Nopales have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Cooked Nopales no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled California Red Kidney Beans have 5.9 times more Copper, 6 times more Iron, 8.6 times more Phosphorus, 2.1 times more Potassium, 1.7 times more Selenium and 4.1 times more Zinc than Cooked Nopales.
• While 7 oz of Cooked Nopales no Salt contain 2.5 times more Calcium, 1.3 times more Manganese and 1.4 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Nopales contain similar levels of Magnesium per seven ounces.
• 7 ounces of Cooked Nopales lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 8.3 times more Energy, 16 times more Omega 3, 6.8 times more Carbohydrate, 4.7 times more Fiber and 6.8 times more Protein than Cooked Nopales.
• 7 ounces of Cooked Nopales provide inadequate amounts of Energy and Omega 3
• Both Boiled California Red Kidney Beans as well as Cooked Nopales no Salt provide inadequate amounts of Omega 6 in seven ounces.