Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Okra

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Okra	20%	4%	76%

Macro Nutrients

	Boiled Red Kidney Beans	Okra	Recommended Dietary Allowance
Energy	8.7% 252kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	0.3% 0.052g	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	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	4.05% 2.94g	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	1.56% 1.13g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Okra	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	9.72% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	33% 0.43mg	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	29.8% 119μg	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	50.7% 45.6mg	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	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Okra	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	24% 0.22mg	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	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	68% 1.56mg	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	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Okra per 7 oz

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

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

• 7 ounces of Boiled Red Kidney Beans have 2.2 times more Vitamin B9 than Okra.
• While 7 oz of Raw Okra contain more Vitamin A, 1.3 times more Vitamin B1, 1.7 times more Vitamin B3, 1.8 times more Vitamin B6, 19.2 times more Vitamin C and 3.7 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Okra provide similar amounts of Vitamin B2 and Vitamin B5 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 Okra have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Boiled Red Kidney Beans have 2.2 times more Copper, 4.7 times more Iron, 2.3 times more Phosphorus, 1.3 times more Potassium, 1.7 times more Selenium and 1.8 times more Zinc than Okra.
• While 7 oz of Raw Okra contain 2.9 times more Calcium, 1.3 times more Magnesium, 1.7 times more Manganese and 1.3 times more Water than Boiled Red Kidney Beans.
• 7 ounces of Okra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 3.8 times more Energy, 168 times more Omega 3, 3.1 times more Carbohydrate, 2.3 times more Fiber and 4.5 times more Protein than Okra.
• While 7 oz of Raw Okra contain 4.6 times more Sugars than Boiled Red Kidney Beans.
• 7 ounces of Okra provide inadequate amounts of Energy and Omega 3
• Both Boiled Red Kidney Beans as well as Raw Okra provide inadequate amounts of Omega 6 in seven ounces.