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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Tamarinds	4%	2%	94%

Macro Nutrients

	Boiled California Red Kidney Beans	Tamarinds	Recommended Dietary Allowance
Energy	8.5% 246kcal	16.4% 474kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.69% 0.12g	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	95% 124g	130g per day for Men 19-50 years
Sugars	NA	106% 77g	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	26.6% 10g	38g per day for Men 19-50 years
Protein	32.4% 18g	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Tamarinds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	70.8% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	24% 3.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	5.68% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	10% 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	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	7.7% 6.95mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Tamarinds	Recommended Dietary Allowance
Calcium	13% 131mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	19% 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	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	NA	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.6% 133g	1.7% 62.3g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Boiled California Red Kidney Beans have 1.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 5.3 times more Vitamin B9 than Tamarinds.
• While 7 oz of Raw Tamarinds contain 3.3 times more Vitamin B1, 2.5 times more Vitamin B2, 3.6 times more Vitamin B3 and 2.9 times more Vitamin C than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Tamarinds 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 Tamarinds:

• 7 ounces of Boiled California Red Kidney Beans have 3.4 times more Copper, 1.2 times more Phosphorus and 8.6 times more Zinc than Tamarinds.
• While 7 oz of Raw Tamarinds contain 1.9 times more Magnesium and 1.5 times more Potassium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Tamarinds contain similar levels of Calcium, Iron and Selenium per seven ounces.
• 7 ounces of Tamarinds lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have more Omega 3, 1.8 times more Fiber and 3.3 times more Protein than Tamarinds.
• While 7 oz of Raw Tamarinds contain 1.9 times more Energy and 2.8 times more Carbohydrate than Boiled California Red Kidney Beans.
• 7 ounces of Tamarinds provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Tamarinds provide inadequate amounts of Omega 6 in seven ounces.