Comparing Nutrients in 7 ounces California Red Kidney Beans VS Sugar, turbinado

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Sugar, turbinado	0%	0%	100%

Macro Nutrients

	California Red Kidney Beans	Sugar, turbinado	Recommended Dietary Allowance
Energy	22.6% 655kcal	27.3% 792kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	NA	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	152% 198g	130g per day for Men 19-50 years
Sugars	NA	272% 197g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 197g	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	0% 0g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Sugar, turbinado	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.92% 8.93mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Sugar, turbinado	Recommended Dietary Allowance
Calcium	38.7% 387mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	2% 0.018mg	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	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	3.97% 0.091mg	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	0.28% 2mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	1.7% 57.5mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.002% 0.06g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Sugar, turbinado per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Sugar, turbinado to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Sugar, turbinado:

• Both Raw California Red Kidney Beans and Sugar, turbinado have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for California Red Kidney Beans vs Sugar, turbinado:

• 7 ounces of California Red Kidney Beans have 16.3 times more Calcium, 122.2 times more Copper, 25.3 times more Iron, 80 times more Magnesium, 21.7 times more Manganese, 405 times more Phosphorus, 51.4 times more Potassium and 85 times more Zinc than Sugar, turbinado.
• 7 ounces of Sugar, turbinado lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have more Protein than Sugar, turbinado.
• While 7 oz of Sugar, turbinado contain 1.7 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Sugar, turbinado offer comparable quantities of Energy per seven ounces.
• 7 ounces of Sugar, turbinado provide inadequate amounts of Protein