Comparing Nutrients in 7 ounces Red Kidney Beans VS Boiled Parsnips

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Boiled Parsnips	7%	4%	89%

Macro Nutrients

	Red Kidney Beans	Boiled Parsnips	Recommended Dietary Allowance
Energy	23% 669kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	26% 33.8g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	13% 9.53g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	80% 44.7g	4.68% 2.6g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Boiled Parsnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	8.98% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	23.3% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	28.8% 115μg	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	28.7% 25.8mg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Boiled Parsnips	Recommended Dietary Allowance
Calcium	16.5% 165mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	30.4% 0.27mg	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	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	25.4% 0.58mg	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	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	21.4% 728mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.3% 159g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Red Kidney Beans have 7.3 times more Vitamin B1, 4.2 times more Vitamin B2, 2.9 times more Vitamin B3, 1.3 times more Vitamin B5, 4.3 times more Vitamin B6, 6.8 times more Vitamin B9 and 5.6 times more Vitamin K than Boiled Parsnips.
• While 7 oz of Boiled and Drained Parsnips contain 2.9 times more Vitamin C and 4.8 times more Vitamin E than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Boiled Parsnips have insufficient amounts of Vitamin K
• Both Raw Red Kidney Beans as well as Boiled and Drained Parsnips have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Red Kidney Beans have 2.2 times more Calcium, 5.1 times more Copper, 11.5 times more Iron, 4.8 times more Magnesium, 3.8 times more Manganese, 5.9 times more Phosphorus, 3.7 times more Potassium, 1.9 times more Selenium and 10.7 times more Zinc than Boiled Parsnips.
• While 7 oz of Boiled and Drained Parsnips contain 6.8 times more Water than Raw Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 4.7 times more Energy, 119.3 times more Omega 3, 3.6 times more Carbohydrate, 4.2 times more Fiber and 17.1 times more Protein than Boiled Parsnips.
• While 7 oz of Boiled and Drained Parsnips contain 2.3 times more Sugars than Raw Red Kidney Beans.
• 7 ounces of Boiled Parsnips provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Boiled and Drained Parsnips provide inadequate amounts of Omega 6 in seven ounces.