Comparing Nutrients in 7 ounces Red Kidney Beans VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Red Kidney Beans	Frozen Edamame	Recommended Dietary Allowance
Energy	23% 669kcal	7.46% 216kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	9.68% 9.4g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	NA	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	NA	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	11.6% 15g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	79.4% 30g	25% 9.53g	38g per day for Men 19-50 years
Protein	80% 44.7g	39.8% 22.3g	56g per day for Men 19-50 years

Vitamins

	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	101% 1.2mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	52% 62.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Frozen Edamame	Recommended Dietary Allowance
Calcium	16.5% 165mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	71.4% 0.64mg	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	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	115% 806mg	45.6% 319mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	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% 2.6mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.03% 149g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 Red Kidney Beans vs Frozen Edamame:

• 7 ounces of Red Kidney Beans have 4.1 times more Vitamin B1, 2.3 times more Vitamin B3, 1.5 times more Vitamin B5, 2.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Frozen Edamame.
• While 7 oz of Frozen Edamame, Unprepared contain 2.2 times more Vitamin C, 3.4 times more Vitamin E and 5.6 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Frozen Edamame provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E

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

• 7 ounces of Red Kidney Beans have 1.4 times more Calcium, 2.2 times more Copper, 3.2 times more Iron, 2.3 times more Magnesium, 2.5 times more Phosphorus, 2.8 times more Potassium and 2.1 times more Zinc than Frozen Edamame.
• While 7 oz of Frozen Edamame, Unprepared contain 6.4 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Frozen Edamame contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 3.1 times more Energy, 8.1 times more Carbohydrate, 3.2 times more Fiber and 2 times more Protein than Frozen Edamame.
• While 7 oz of Frozen Edamame, Unprepared contain 4.5 times more Fat than Raw Red Kidney Beans.
• Both Red Kidney Beans and Frozen Edamame offer comparable quantities of Sugars per seven ounces.