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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Okra	27%	7%	66%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Okra	Recommended Dietary Allowance
Energy	8.5% 246kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.53% 0.089g	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	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	NA	6.57% 4.76g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	32.4% 18g	6.63% 3.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Okra	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	8.45% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	28.5% 0.37mg	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	23% 91μg	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	36% 32.3mg	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	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	66% 79.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Okra	Recommended Dietary Allowance
Calcium	13% 131mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	18.7% 0.17mg	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	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	25.4% 0.58mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.96% 184g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Boiled California Red Kidney Beans have 1.6 times more Vitamin B9 than Boiled Okra.
• While 7 oz of Boiled and Drained Okra contain 1.6 times more Vitamin B3, 1.8 times more Vitamin B6 and 13.6 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Okra provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Okra have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled California Red Kidney Beans have 3.4 times more Copper, 10.6 times more Iron, 1.3 times more Magnesium, 4.3 times more Phosphorus, 3.1 times more Potassium, 3 times more Selenium and 2 times more Zinc than Boiled Okra.
• While 7 oz of Boiled and Drained Okra contain 1.4 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Okra contain similar levels of Calcium and Manganese per seven ounces.
• 7 ounces of Boiled Okra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 5.6 times more Energy, 32 times more Omega 3, 5 times more Carbohydrate, 3.7 times more Fiber and 4.9 times more Protein than Boiled Okra.
• 7 ounces of Boiled Okra provide inadequate amounts of Energy and Omega 3
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Okra provide inadequate amounts of Omega 6 in seven ounces.