Comparing Nutrients in 7 ounces Boiled Lambsquarters VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Lambsquarters	33%	16%	51%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Lambsquarters	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	0.23% 0.04g	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	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	11% 4.17g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Lambsquarters	Boiled California 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	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.46% 0.12mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	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	6.95% 27.8μg	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	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	24.5% 3.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	817% 981μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lambsquarters	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	51% 512mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	43.4% 0.39mg	63.7% 0.57mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	45.3% 1.04mg	27.4% 0.63mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	24.5% 831mg	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	3.84% 57.5mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	4.77% 176g	3.6% 133g	3700g per day for Men 19-50 years

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

• Boiled and Drained Lambsquarters have more Vitamin A, 4.2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B6 and 30.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.3 times more Vitamin B1, 3.5 times more Vitamin B5 and 5.3 times more Vitamin B9 than Boiled and Drained Lambsquarters.
• Both Boiled and Drained Lambsquarters as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Lambsquarters have 3.9 times more Calcium, 1.7 times more Manganese, 7.3 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.5 times more Copper, 4.3 times more Iron, 2.1 times more Magnesium, 3 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Selenium and 2.9 times more Zinc than Boiled and Drained Lambsquarters.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Lambsquarters have 13.7 times more Omega 6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.9 times more Energy, 4.5 times more Carbohydrate, 4.4 times more Fiber and 2.9 times more Protein than Boiled and Drained Lambsquarters.
• Both Boiled and Drained Lambsquarters and Boiled California Red Kidney Beans have similar amounts of Omega 3 per 7 oz.
• Both Boiled and Drained Lambsquarters as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.