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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Winged Beans with Salt	27%	34%	39%

Macro Nutrients

	California Red Kidney Beans	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Energy	22.6% 655kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	5.1% 1.64g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	23% 29.6g	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	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	7.17% 0.093mg	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	4.96% 20μg	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	0% 0mg	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 Winged Beans with Salt	Recommended Dietary Allowance
Calcium	38.7% 387mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	170% 1.53mg	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	107% 8.6mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	103% 2.38mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	33% 494mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	3.6% 133g	3700g per day for Men 19-50 years

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

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

• 7 ounces of California Red Kidney Beans have 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 2.5 times more Vitamin B3, 5 times more Vitamin B5, 8.4 times more Vitamin B6, 39.4 times more Vitamin B9 and more Vitamin C than Boiled Winged Beans with Salt.
• 7 ounces of Boiled Winged Beans with Salt have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Boiled Winged Beans 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 Winged Beans with Salt:

• 7 ounces of California Red Kidney Beans have 1.4 times more Calcium, 1.4 times more Copper, 2.2 times more Iron, 3 times more Magnesium, 2.6 times more Phosphorus, 5.3 times more Potassium and 1.8 times more Zinc than Boiled Winged Beans with Salt.
• While 7 oz of Boiled Winged Beans with Salt contain 22.6 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled Winged Beans with Salt contain similar levels of Manganese and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 2.2 times more Energy, 4 times more Carbohydrate and 2.3 times more Protein than Boiled Winged Beans with Salt.
• While 7 oz of Boiled Winged Beans with Salt contain 23.4 times more Fat, 22.9 times more Saturated Fat and 27 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled Winged Beans with Salt offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6