Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Fuyu

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Fuyu	28%	58%	14%

Macro Nutrients

	Boiled Red Kidney Beans	Fuyu	Recommended Dietary Allowance
Energy	8.7% 252kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	7.18% 2.3g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	66.2% 1.06g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	46.5% 7.9g	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	6.7% 8.7g	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	NA	38g per day for Men 19-50 years
Protein	30.7% 17.2g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Fuyu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	5.24% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	14% 0.18mg	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	14.4% 57.5μg	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	0.44% 0.4mg	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	Fuyu	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	83% 0.75mg	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	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	101% 2.33mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	62.4% 34.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	380% 5701mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.75% 139g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Red Kidney Beans have 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.5 times more Vitamin B9 than Fuyu.
• While 7 oz of Salted and Fermented Tofu contain 1.7 times more Vitamin B2 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Fuyu provide similar amounts of Vitamin B1 per seven ounces.
• Both Boiled Red Kidney Beans as well as Salted and Fermented Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Red Kidney Beans have 1.5 times more Iron, 1.9 times more Phosphorus and 5.4 times more Potassium than Fuyu.
• While 7 oz of Salted and Fermented Tofu contain 1.6 times more Calcium, 1.6 times more Copper, 2.5 times more Manganese, 14.4 times more Selenium, 1436.5 times more Sodium and 1.5 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Fuyu contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 5.2 times more Carbohydrate than Fuyu.
• While 7 oz of Salted and Fermented Tofu contain 16 times more Fat, 16.1 times more Saturated Fat, 3.2 times more Omega 3 and 37.2 times more Omega 6 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Fuyu offer comparable quantities of Energy and Protein per seven ounces.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6