Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Young Winged Beans	53%	15%	32%

Macro Nutrients

	Boiled California Red Kidney Beans	Young Winged Beans	Recommended Dietary Allowance
Energy	8.5% 246kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	1.9% 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	6.58% 8.55g	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	NA	38g per day for Men 19-50 years
Protein	32.4% 18g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	15.3% 0.2mg	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	2.34% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	17.2% 0.22mg	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	32.7% 131μg	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	40.4% 36.3mg	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	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	Young Winged Beans	Recommended Dietary Allowance
Calcium	13% 131mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	11.2% 0.1mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	19% 0.43mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	13% 443mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.67% 173g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Boiled California Red Kidney Beans have 3.7 times more Vitamin B5 than Young Winged Beans.
• While 7 oz of Raw Young Winged Beans contain 1.6 times more Vitamin B2, 1.7 times more Vitamin B3 and 15.3 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Young Winged Beans provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 7 ounces of Young Winged Beans have insufficient amounts of Vitamin B5
• Both Boiled California Red Kidney Beans as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled California Red Kidney Beans have 5.7 times more Copper, 2 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 3.7 times more Phosphorus, 1.9 times more Potassium and 2.2 times more Zinc than Young Winged Beans.
• While 7 oz of Raw Young Winged Beans contain 1.3 times more Calcium, 1.3 times more Selenium and 1.3 times more Water than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 2.5 times more Energy, 1.4 times more Omega 3, 5.2 times more Carbohydrate and 1.3 times more Protein than Young Winged Beans.
• 7 ounces of Young Winged Beans provide inadequate amounts of Energy and Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Young Winged Beans provide inadequate amounts of Omega 6 in seven ounces.