Comparing Nutrients in 7 ounces California Red Kidney Beans VS Boiled Mothbeans with Salt

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Mothbeans with Salt	26%	4%	70%

Macro Nutrients

	California Red Kidney Beans	Boiled Mothbeans with Salt	Recommended Dietary Allowance
Energy	22.6% 655kcal	8% 232kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	1.93% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	32% 41.6g	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	130% 49.4g	NA	38g per day for Men 19-50 years
Protein	86.4% 48.4g	27.7% 15.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Mothbeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	15.5% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	14% 0.18mg	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	195% 782μg	71% 284μg	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	9.92% 8.93mg	2.2% 2mg	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

	California Red Kidney Beans	Boiled Mothbeans with Salt	Recommended Dietary Allowance
Calcium	38.7% 387mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	36% 0.33mg	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	232% 18.6mg	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	45.5% 1.05mg	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	115% 804mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Boiled Mothbeans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Boiled Mothbeans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Boiled Mothbeans with Salt:

• 7 ounces of California Red Kidney Beans have 4.3 times more Vitamin B1, 9.5 times more Vitamin B2, 3.1 times more Vitamin B3, 2 times more Vitamin B5, 4.3 times more Vitamin B6, 2.8 times more Vitamin B9 and 4.5 times more Vitamin C than Boiled Mothbeans with Salt.
• 7 ounces of Boiled Mothbeans with Salt have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw California Red Kidney Beans as well as Boiled Mothbeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Boiled Mothbeans with Salt:

• 7 ounces of California Red Kidney Beans have 65 times more Calcium, 6.7 times more Copper, 3 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 2.7 times more Phosphorus, 4.9 times more Potassium and 4.3 times more Zinc than Boiled Mothbeans with Salt.
• While 7 oz of Boiled Mothbeans with Salt contain 22.4 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled Mothbeans with Salt contain similar levels of Selenium per seven ounces.
• 7 ounces of Boiled Mothbeans with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 2.8 times more Energy, 2.9 times more Carbohydrate and 3.1 times more Protein than Boiled Mothbeans with Salt.
• Both California Red Kidney Beans and Boiled Mothbeans with Salt offer comparable quantities of Omega 3 per seven ounces.
• Both Raw California Red Kidney Beans as well as Boiled Mothbeans with Salt provide inadequate amounts of Omega 6 in seven ounces.