Comparing Nutrients in 7 ounces Lemon Grass VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Lemon Grass	6%	4%	90%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Lemon Grass	Red Kidney Beans	Recommended Dietary Allowance
Energy	6.77% 196kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	3.84% 0.062g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.6% 50.2g	94% 122g	130g per day for Men 19-50 years
Sugars	NA	5.75% 4.17g	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	NA	79.4% 30g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Lemon Grass	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	10.7% 0.13mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	60.6% 0.79mg	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	37.2% 149μg	195% 782μg	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	5.73% 5.16mg	9.92% 8.93mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon Grass	Red Kidney Beans	Recommended Dietary Allowance
Calcium	13% 129mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	203% 16.2mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	451% 10.4mg	96% 2.2mg	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	28.6% 200mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	42% 1435mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.43mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	3.8% 140g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Lemon Grass VS Red Kidney Beans per 7 oz

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

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

• 7 oz of Raw Red Kidney Beans contain 9.4 times more Vitamin B1, 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 15.6 times more Vitamin B5, 5 times more Vitamin B6, 5.3 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Lemon Grass .
• 7 ounces of Lemon Grass have insufficient amounts of Vitamin B5
• Both Raw Lemon Grass as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Lemon Grass vs Red Kidney Beans:

• 7 ounces of Lemon Grass have 1.2 times more Iron and 4.7 times more Manganese than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.3 times more Calcium, 2.6 times more Copper, 2.3 times more Magnesium, 4 times more Phosphorus, 1.9 times more Potassium, 4.6 times more Selenium and 1.3 times more Zinc than Raw Lemon Grass .
• 7 ounces of Lemon Grass lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Red Kidney Beans contain 3.4 times more Energy, 11.5 times more Omega 3, 2.4 times more Carbohydrate and 12.4 times more Protein than Raw Lemon Grass .
• 7 ounces of Lemon Grass provide inadequate amounts of Omega 3
• Both Raw Lemon Grass as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.