Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Fireweed Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Fireweed Leaves	16%	21%	63%

Macro Nutrients

	Boiled Red Kidney Beans	Fireweed Leaves	Recommended Dietary Allowance
Energy	8.7% 252kcal	7.05% 204kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	5.63% 5.46g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	29.3% 38g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	38.6% 14.7g	55.4% 21g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	16.7% 9.35g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Fireweed Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	39.7% 357μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	5.46% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	58% 9.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	96% 1.25mg	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	55.6% 222μg	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	4.85% 4.37mg	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	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Fireweed Leaves	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	85% 851mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	70.6% 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	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	578% 13.3mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.8% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Fireweed Leaves per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Red Kidney Beans vs Fireweed Leaves:

• 7 ounces of Boiled Red Kidney Beans have 4.8 times more Vitamin B1 than Fireweed Leaves.
• While 7 oz of Raw Fireweed Leaves contain more Vitamin A, 2.4 times more Vitamin B2, 8.1 times more Vitamin B3, 6.2 times more Vitamin B5, 5.3 times more Vitamin B6 and 1.8 times more Vitamin C than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Fireweed Leaves provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Red Kidney Beans as well as Raw Fireweed Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Fireweed Leaves:

• 7 ounces of Boiled Red Kidney Beans have 1.2 times more Iron, 1.3 times more Phosphorus and 1.3 times more Selenium than Fireweed Leaves.
• While 7 oz of Raw Fireweed Leaves contain 15.3 times more Calcium, 1.3 times more Copper, 3.5 times more Magnesium, 14.1 times more Manganese, 17 times more Sodium and 2.5 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Fireweed Leaves contain similar levels of Potassium per seven ounces.
• 7 ounces of Fireweed Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 1.2 times more Energy and 1.8 times more Protein than Fireweed Leaves.
• While 7 oz of Raw Fireweed Leaves contain 5.5 times more Fat and 1.4 times more Fiber than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Fireweed Leaves offer comparable quantities of Carbohydrate per seven ounces.