Comparing Nutrients in 7 ounces Red Kidney Beans VS Salsify

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Salsify	15%	2%	83%

Macro Nutrients

	Red Kidney Beans	Salsify	Recommended Dietary Allowance
Energy	23% 669kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.41% 0.4g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	28.4% 37g	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	17.2% 6.55g	38g per day for Men 19-50 years
Protein	80% 44.7g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Salsify	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	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	42.3% 0.55mg	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	13% 51.6μg	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	17.6% 16mg	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	Salsify	Recommended Dietary Allowance
Calcium	16.5% 165mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	19.6% 0.18mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	23% 0.53mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	22% 754mg	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	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Salsify per 7 oz

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

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

• 7 ounces of Red Kidney Beans have 7.6 times more Vitamin B1, 4.2 times more Vitamin B3, 2.1 times more Vitamin B5, 1.4 times more Vitamin B6 and 15.2 times more Vitamin B9 than Salsify.
• While 7 oz of Raw Salsify contain 1.8 times more Vitamin C than Raw Red Kidney Beans.
• Both Red Kidney Beans and Salsify provide similar amounts of Vitamin B2 per seven ounces.
• Both Raw Red Kidney Beans as well as Raw Salsify have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Salsify:

• 7 ounces of Red Kidney Beans have 1.4 times more Calcium, 7.9 times more Copper, 9.6 times more Iron, 6 times more Magnesium, 4.1 times more Manganese, 5.4 times more Phosphorus, 3.6 times more Potassium, 4 times more Selenium and 7.3 times more Zinc than Salsify.
• While 7 oz of Raw Salsify contain 6.6 times more Water than Raw Red Kidney Beans.
• 7 ounces of Salsify lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 4.1 times more Energy, 3.3 times more Carbohydrate, 4.6 times more Fiber and 6.8 times more Protein than Salsify.