Comparing Nutrients in 7 ounces Red Kidney Beans VS Yardlong Beans

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Yardlong Beans	27%	3%	70%

Macro Nutrients

	Red Kidney Beans	Yardlong Beans	Recommended Dietary Allowance
Energy	23% 669kcal	23.7% 689kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	95% 123g	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	57.4% 22g	38g per day for Men 19-50 years
Protein	80% 44.7g	86.2% 48.3g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	56.6% 0.74mg	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	326% 1306μg	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	3.53% 3.18mg	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	Yardlong Beans	Recommended Dietary Allowance
Calcium	16.5% 165mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	194% 1.74mg	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	214% 17mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	160% 671mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	137% 3.16mg	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	158% 1109mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	67.5% 2296mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	63% 6.95mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Yardlong Beans per 7 oz

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

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

• 7 ounces of Red Kidney Beans have 2.8 times more Vitamin C than Yardlong Beans.
• While 7 oz of Raw Yardlong Beans contain 1.5 times more Vitamin B1, 2 times more Vitamin B5 and 1.7 times more Vitamin B9 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Yardlong Beans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Yardlong Beans have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Raw Yardlong Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Raw Yardlong Beans contain 1.7 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 2.4 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 2.6 times more Selenium and 1.3 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Yardlong Beans contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 1.4 times more Omega 3 and 1.4 times more Fiber than Yardlong Beans.
• Both Red Kidney Beans and Yardlong Beans offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• Both Raw Red Kidney Beans as well as Raw Yardlong Beans provide inadequate amounts of Omega 6 in seven ounces.