Comparing Nutrients in 7 ounces Red Kidney Beans VS Dried Leeks

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Dried Leeks	16%	5%	79%

Macro Nutrients

	Red Kidney Beans	Dried Leeks	Recommended Dietary Allowance
Energy	23% 669kcal	22% 637kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	1.73% 0.55g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	85.7% 1.37g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	5.5% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	114% 148g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	79.4% 30g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	80% 44.7g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Dried Leeks	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	185% 2.4mg	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	182% 726μg	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	260% 234mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Dried Leeks	Recommended Dietary Allowance
Calcium	16.5% 165mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	145% 1.3mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	76% 319mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	227% 5.23mg	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	98% 687mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	140% 4763mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Dried Leeks per 7 oz

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

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Dried Leeks:

• 7 oz of Freeze-dried Leeks contain 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 1.7 times more Vitamin B3, 3 times more Vitamin B6 and 26.2 times more Vitamin C than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dried Leeks provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• Both Raw Red Kidney Beans as well as Freeze-dried Leeks have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Dried Leeks:

• 7 ounces of Red Kidney Beans have 4.2 times more Zinc than Dried Leeks.
• While 7 oz of Freeze-dried Leeks contain 4.3 times more Calcium, 2.4 times more Manganese, 1.8 times more Potassium, 1.8 times more Selenium and 2.9 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dried Leeks contain similar levels of Copper, Iron, Magnesium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 1.5 times more Fiber and 1.5 times more Protein than Dried Leeks.
• While 7 oz of Freeze-dried Leeks contain 2 times more Fat, 1.9 times more Omega 3 and 2.1 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dried Leeks offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6