Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Boiled Red Kidney Beans	Frozen Edamame	Recommended Dietary Allowance
Energy	8.7% 252kcal	7.46% 216kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	9.68% 9.4g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	21% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	11.6% 15g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	6.8% 4.92g	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	0.57% 0.42g	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	% 2.24g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	25% 9.53g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	39.8% 22.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	20.6% 0.27mg	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	64.5% 258μg	150% 601μg	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	2.65% 2.4mg	21.4% 19.2mg	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	0.4% 0.06mg	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	52% 62.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Frozen Edamame	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	71.4% 0.64mg	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	73% 5.83mg	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	87% 2mg	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	40.3% 282mg	45.6% 319mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.03% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Frozen Edamame per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Red Kidney Beans vs Frozen Edamame:

• 7 oz of Frozen Edamame, Unprepared contain 4.6 times more Vitamin B2, 1.6 times more Vitamin B3, 2.4 times more Vitamin B5, 2.3 times more Vitamin B9, 8.1 times more Vitamin C, 24 times more Vitamin E and 3.7 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Frozen Edamame provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E

Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Frozen Edamame:

• 7 ounces of Boiled Red Kidney Beans have 1.4 times more Iron than Frozen Edamame.
• While 7 oz of Frozen Edamame, Unprepared contain 2.1 times more Calcium, 1.3 times more Copper, 1.4 times more Magnesium and 2.1 times more Manganese than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Frozen Edamame contain similar levels of Phosphorus, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 3 times more Carbohydrate and 1.5 times more Fiber than Frozen Edamame.
• While 7 oz of Frozen Edamame, Unprepared contain 9.5 times more Fat, 7.8 times more Sugars and 1.3 times more Protein than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Frozen Edamame offer comparable quantities of Energy per seven ounces.