Comparing Nutrients in 7 ounces Rowal VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Rowal	Red Kidney Beans	Recommended Dietary Allowance
Energy	7.6% 220kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.49g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	NA	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	NA	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.4g	94% 122g	130g per day for Men 19-50 years
Sugars	38.6% 28g	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	1.37% 0.99g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 25g	NA	g per day for Men 19-50 years
Fiber	32.4% 12.3g	79.4% 30g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Rowal	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.2% 37.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57% 51mg	9.92% 8.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Rowal	Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	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	54.6% 4.37mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	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	14.7% 103mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	3.83% 142g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Rowal VS Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Rowal 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 Rowal vs Red Kidney Beans:

• 7 ounces of Rowal have more Vitamin A and 5.7 times more Vitamin C than Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A

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

• 7 ounces of Rowal have 1.5 times more Copper than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 5.5 times more Calcium, 3 times more Iron, 4.3 times more Magnesium, 7.2 times more Manganese, 7.8 times more Phosphorus, 10.4 times more Potassium and 6.5 times more Zinc than Raw Rowal.
• 7 ounces of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rowal have 1.9 times more Fat and 6.7 times more Sugars than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 3 times more Energy, 2.6 times more Carbohydrate, 2.5 times more Fiber and 9.8 times more Protein than Raw Rowal.