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

Macros Ratio

	Protein	Fat	Carbs
Boiled Lambsquarters with Salt	33%	16%	51%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Lambsquarters with Salt	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.63% 9.92g	35% 45.2g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	0.88% 0.64g	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	11% 4.17g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Lambsquarters with Salt	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	86.2% 776μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.46% 0.12mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	18.3% 0.24mg	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	6.95% 27.8μg	64.5% 258μg	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	81.6% 73.4mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	817% 981μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lambsquarters with Salt	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	51% 512mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	43.4% 0.39mg	53.4% 0.48mg	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	17.4% 1.4mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	45.3% 1.04mg	41% 0.95mg	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	12.8% 89.3mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	35% 526mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	4.77% 176g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Lambsquarters with Salt have more Vitamin A, 4.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B6, 30.8 times more Vitamin C and 58.8 times more Vitamin K than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 1.6 times more Vitamin B1, 3.5 times more Vitamin B5 and 9.3 times more Vitamin B9 than Boiled and Drained Lambsquarters with Salt.
• 7 ounces of Boiled Lambsquarters with Salt have insufficient amounts of Vitamin B5
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Lambsquarters with Salt as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Lambsquarters with Salt have 9.2 times more Calcium, 132.5 times more Sodium and 1.3 times more Water than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 4.2 times more Iron, 2 times more Magnesium, 3.2 times more Phosphorus, 1.4 times more Potassium, 1.3 times more Selenium and 3.6 times more Zinc than Boiled and Drained Lambsquarters with Salt.
• Both Boiled Lambsquarters with Salt and Boiled Red Kidney Beans contain similar levels of Copper and Manganese per seven ounces.
• 7 ounces of Boiled Lambsquarters with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Red Kidney Beans contain 4 times more Energy, 5.3 times more Omega 3, 4.6 times more Carbohydrate, 3.5 times more Fiber and 2.7 times more Protein than Boiled and Drained Lambsquarters with Salt.
• 7 ounces of Boiled Lambsquarters with Salt provide inadequate amounts of Energy
• Both Boiled and Drained Lambsquarters with Salt as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.