Comparing Nutrients in 7 ounces Red Kidney Beans VS Fuyu

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Fuyu	28%	58%	14%

Macro Nutrients

	Red Kidney Beans	Fuyu	Recommended Dietary Allowance
Energy	23% 669kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	7.18% 2.3g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	66.2% 1.06g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	6.7% 8.7g	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	NA	38g per day for Men 19-50 years
Protein	80% 44.7g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Fuyu	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	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	5.24% 0.26mg	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	14.4% 57.5μg	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	0.44% 0.4mg	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	Fuyu	Recommended Dietary Allowance
Calcium	16.5% 165mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	83% 0.75mg	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	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	101% 2.33mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	62.4% 34.3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	380% 5701mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	3.75% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Fuyu per 7 oz

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

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

• 7 ounces of Red Kidney Beans have 3.9 times more Vitamin B1, 2.1 times more Vitamin B2, 5.6 times more Vitamin B3, 5.9 times more Vitamin B5, 4.4 times more Vitamin B6, 13.6 times more Vitamin B9 and 22.5 times more Vitamin C than Fuyu.
• 7 ounces of Fuyu have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Salted and Fermented Tofu have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Red Kidney Beans have 1.8 times more Calcium, 1.9 times more Copper, 3.4 times more Iron, 2.7 times more Magnesium, 5.6 times more Phosphorus, 18.1 times more Potassium and 1.8 times more Zinc than Fuyu.
• While 7 oz of Salted and Fermented Tofu contain 5.4 times more Selenium and 239.4 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Fuyu contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 2.9 times more Energy, 14 times more Carbohydrate and 2.5 times more Protein than Fuyu.
• While 7 oz of Salted and Fermented Tofu contain 7.5 times more Fat, 7.5 times more Saturated Fat, 1.5 times more Omega 3 and 17.5 times more Omega 6 than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6