Comparing Nutrients in 7 ounces Red Kidney Beans VS Boiled Yardlong Bean with Salt

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Boiled Yardlong Bean with Salt	21%	2%	77%

Macro Nutrients

	Red Kidney Beans	Boiled Yardlong Bean with Salt	Recommended Dietary Allowance
Energy	23% 669kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	14% 18g	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	8.97% 5.02g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Boiled Yardlong Bean with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	2.02% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	3.66% 0.048mg	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	22.3% 89.3μg	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	35.7% 32mg	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	Boiled Yardlong Bean with Salt	Recommended Dietary Allowance
Calcium	16.5% 165mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	10.4% 0.093mg	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	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	17.3% 0.4mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Boiled Yardlong Bean with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Boiled Yardlong Bean with Salt:

• 7 ounces of Red Kidney Beans have 7.2 times more Vitamin B1, 2.2 times more Vitamin B2, 3.3 times more Vitamin B3, 15.3 times more Vitamin B5, 16.5 times more Vitamin B6 and 8.8 times more Vitamin B9 than Boiled Yardlong Bean with Salt.
• While 7 oz of Boiled and Drained Yardlong Bean with Salt contain more Vitamin A and 3.6 times more Vitamin C than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A
• 7 ounces of Boiled Yardlong Bean with Salt have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Red Kidney Beans as well as Boiled and Drained Yardlong Bean with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Boiled Yardlong Bean with Salt:

• 7 ounces of Red Kidney Beans have 1.9 times more Calcium, 14.9 times more Copper, 6.8 times more Iron, 3.3 times more Magnesium, 5.5 times more Manganese, 7.1 times more Phosphorus, 4.7 times more Potassium, 2.1 times more Selenium and 7.8 times more Zinc than Boiled Yardlong Bean with Salt.
• While 7 oz of Boiled and Drained Yardlong Bean with Salt contain 20 times more Sodium and 7.4 times more Water than Raw Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 7.2 times more Energy, 21.1 times more Omega 3, 6.7 times more Carbohydrate and 8.9 times more Protein than Boiled Yardlong Bean with Salt.
• 7 ounces of Boiled Yardlong Bean with Salt provide inadequate amounts of Energy and Omega 3
• Both Raw Red Kidney Beans as well as Boiled and Drained Yardlong Bean with Salt provide inadequate amounts of Omega 6 in seven ounces.