Comparing Nutrients in 7 ounces Red Kidney Beans VS Tomatillos

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Tomatillos	11%	25%	64%

Macro Nutrients

	Red Kidney Beans	Tomatillos	Recommended Dietary Allowance
Energy	23% 669kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	2.1% 2.02g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	8.9% 11.6g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	10.8% 7.8g	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	9.92% 3.77g	38g per day for Men 19-50 years
Protein	80% 44.7g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Tomatillos	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	8.55% 0.11mg	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	3.47% 14μg	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	25.8% 23.2mg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Tomatillos	Recommended Dietary Allowance
Calcium	16.5% 165mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	17.4% 0.16mg	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	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	13.2% 0.3mg	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	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Tomatillos per 7 oz

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

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

• 7 ounces of Red Kidney Beans have 13.8 times more Vitamin B1, 6.1 times more Vitamin B2, 5.2 times more Vitamin B5, 7.1 times more Vitamin B6 and 56.3 times more Vitamin B9 than Tomatillos.
• While 7 oz of Raw Tomatillos contain 2.6 times more Vitamin C, 1.8 times more Vitamin E and 1.8 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Tomatillos provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Tomatillos have insufficient amounts of Vitamin B9
• Both Raw Red Kidney Beans as well as Raw Tomatillos have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Red Kidney Beans have 11.9 times more Calcium, 8.8 times more Copper, 10.8 times more Iron, 6.9 times more Magnesium, 7.3 times more Manganese, 10.4 times more Phosphorus, 5.1 times more Potassium, 6.4 times more Selenium and 12.7 times more Zinc than Tomatillos.
• While 7 oz of Raw Tomatillos contain 7.8 times more Water than Raw Red Kidney Beans.
• 7 ounces of Tomatillos lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 10.5 times more Energy, 22.4 times more Omega 3, 10.5 times more Carbohydrate, 8 times more Fiber and 23.5 times more Protein than Tomatillos.
• While 7 oz of Raw Tomatillos contain 1.8 times more Omega 6 and 1.9 times more Sugars than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Tomatillos provide inadequate amounts of Energy, Omega 3 and Protein