Comparing Nutrients in 7 ounces Royal Red Kidney Beans VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Royal Red Kidney Beans	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	22.5% 653kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	NA	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	130% 49.4g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	89.8% 50.3g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.5% 0.77mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	16% 0.21mg	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% 780μg	36.7% 147μg	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	2.65% 2.4mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	26% 260mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	216% 17.3mg	68.7% 5.5mg	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	22% 0.51mg	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	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	78.6% 2671mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	48% 5.28mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	3.6% 133g	3700g per day for Men 19-50 years

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

• Raw Royal Red Kidney Beans have 4.1 times more Vitamin B1, 3.6 times more Vitamin B2, 3.8 times more Vitamin B3, 3.6 times more Vitamin B5, 3.8 times more Vitamin B6, 5.3 times more Vitamin B9 and 3.8 times more Vitamin C than Boiled Royal Red Kidney Beans.
• Both Raw Royal Red Kidney Beans as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Royal Red Kidney Beans vs Boiled Royal Red Kidney Beans:

• Raw Royal Red Kidney Beans have 3 times more Calcium, 3.8 times more Copper, 3.1 times more Iron, 3.3 times more Magnesium, 4.3 times more Manganese, 2.9 times more Phosphorus, 3.6 times more Potassium, 2.7 times more Selenium and 3 times more Zinc than Boiled Royal Red Kidney Beans.
• While Boiled Royal Red Kidney Beans contain 5.6 times more Water than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw Royal Red Kidney Beans have 2.7 times more Energy, 2.7 times more Omega 3, 2.7 times more Carbohydrate, 2.7 times more Fiber and 2.7 times more Protein than Boiled Royal Red Kidney Beans.
• Both Raw Royal Red Kidney Beans as well as Boiled Royal Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.