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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Yardlong Beans	27%	3%	70%

Macro Nutrients

	Boiled California Red Kidney Beans	Yardlong Beans	Recommended Dietary Allowance
Energy	8.5% 246kcal	23.7% 689kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	3.6% 0.61g	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% 123g	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	57.4% 22g	38g per day for Men 19-50 years
Protein	32.4% 18g	86.2% 48.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	56.6% 0.74mg	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	326% 1306μg	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	3.53% 3.18mg	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	Yardlong Beans	Recommended Dietary Allowance
Calcium	13% 131mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	194% 1.74mg	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	214% 17mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	160% 671mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	137% 3.16mg	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	158% 1109mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	67.5% 2296mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	63% 6.95mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.45% 16.7g	3700g per day for Men 19-50 years

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

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

• 7 oz of Raw Yardlong Beans contain 6.9 times more Vitamin B1, 3.8 times more Vitamin B2, 4 times more Vitamin B3, 7.1 times more Vitamin B5, 3.6 times more Vitamin B6 and 8.9 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Raw Yardlong Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 oz of Raw Yardlong Beans contain 2.1 times more Calcium, 3 times more Copper, 2.9 times more Iron, 7 times more Magnesium, 5 times more Manganese, 4.1 times more Phosphorus, 2.8 times more Potassium, 6.8 times more Selenium and 4.1 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Yardlong Beans contain 2.8 times more Energy, 8.1 times more Omega 3, 2.8 times more Carbohydrate and 2.7 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Yardlong Beans offer comparable quantities of Fiber per seven ounces.
• Both Boiled California Red Kidney Beans as well as Raw Yardlong Beans provide inadequate amounts of Omega 6 in seven ounces.