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

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Rowal	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	7.6% 220kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.49g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	NA	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	0.42% 0.071g	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	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	38.6% 28g	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	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	48.6% 18.5g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Rowal	Boiled Royal 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	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	36.7% 147μg	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	2.65% 2.4mg	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	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

	Rowal	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	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	54.6% 4.37mg	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	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	14.7% 103mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	3.83% 142g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Rowal VS Boiled Royal Red Kidney Beans per 7 oz

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

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

• 7 ounces of Rowal have more Vitamin A and 21.5 times more Vitamin C than Boiled Royal Red Kidney Beans.
• 7 ounces of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C

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

• 7 ounces of Rowal have 4 times more Copper than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 2.9 times more Calcium, 1.3 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 2.7 times more Phosphorus, 2.9 times more Potassium and 2.1 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 11.8 times more Fat than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 1.5 times more Fiber and 4.1 times more Protein than Raw Rowal.
• Both Rowal and Boiled Royal Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per seven ounces.