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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

	Red Kidney Beans	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	23% 669kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	21% 3.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	5.97% 4.33g	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	0.33% 0.24g	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	% 2.22g	g per day for Men 19-50 years
Fiber	79.4% 30g	27% 10.3g	38g per day for Men 19-50 years
Protein	80% 44.7g	42.2% 23.6g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	15.7% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	15.3% 0.2mg	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	154% 617μg	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	13.5% 12mg	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	2.78% 0.42mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	16.5% 165mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	76% 0.68mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	88.4% 2.03mg	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% 806mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	24.7% 2.7mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	3.9% 144g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Red Kidney Beans have 3 times more Vitamin B1, 1.4 times more Vitamin B2, 2.3 times more Vitamin B3, 2 times more Vitamin B5, 4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cooked Frozen Edamame.
• While 7 oz of Prepared Frozen Edamame contain 1.4 times more Vitamin C, 3.2 times more Vitamin E and 4.8 times more Vitamin K than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Red Kidney Beans as well as Prepared Frozen Edamame have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Red Kidney Beans have 1.3 times more Calcium, 2 times more Copper, 2.9 times more Iron, 2.2 times more Magnesium, 2.4 times more Phosphorus, 3.1 times more Potassium, 4 times more Selenium and 2 times more Zinc than Cooked Frozen Edamame.
• Both Red Kidney Beans and Cooked Frozen Edamame contain similar levels of Manganese per seven ounces.
• 7 ounces of Cooked Frozen Edamame lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 2.8 times more Energy, 6.9 times more Carbohydrate, 2.9 times more Fiber and 1.9 times more Protein than Cooked Frozen Edamame.
• While 7 oz of Prepared Frozen Edamame contain 4.9 times more Fat and 7.9 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cooked Frozen Edamame offer comparable quantities of Omega 3 and Sugars per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6