Comparing Nutrients in 100 grams Boiled Adzuki Beans VS Adzuki Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Adzuki Beans	23%	1%	76%
Adzuki Beans	24%	1%	75%

Macro Nutrients

	Boiled Adzuki Beans	Adzuki Beans	Recommended Dietary Allowance
Energy	4.4% 128kcal	11.3% 329kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.55% 0.53g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.021g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.8g	48.4% 63g	130g per day for Men 19-50 years
Sugars	NA	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	19.2% 7.3g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	35.5% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Adzuki Beans	Adzuki Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.92% 0.064mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	16.4% 2.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	27% 0.35mg	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	30.3% 121μg	156% 622μg	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	0% 0mg	0% 0mg	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	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

	Boiled Adzuki Beans	Adzuki Beans	Recommended Dietary Allowance
Calcium	2.8% 28mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	122% 1.1mg	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	25% 2mg	62.3% 5mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	75.2% 1.73mg	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	24% 168mg	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	5.64% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	46% 5.04mg	11mg per day for Men 19-50 years
Water	1.8% 66.3g	0.36% 13.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Adzuki Beans VS Adzuki Beans per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Adzuki Beans versus 100 g of Adzuki Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Adzuki Beans vs Adzuki Beans:

• 100 g of Raw Adzuki Beans contain 4 times more Vitamin B1, 3.4 times more Vitamin B2, 3.7 times more Vitamin B3, 3.4 times more Vitamin B5, 3.7 times more Vitamin B6 and 5.1 times more Vitamin B9 than Boiled Adzuki Beans.
• Both Boiled Adzuki Beans as well as Raw Adzuki Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Adzuki Beans vs Adzuki Beans:

• 100 g of Raw Adzuki Beans contain 2.4 times more Calcium, 3.7 times more Copper, 2.5 times more Iron, 2.4 times more Magnesium, 3 times more Manganese, 2.3 times more Phosphorus, 2.4 times more Potassium, 2.6 times more Selenium and 2.8 times more Zinc than Boiled Adzuki Beans.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Adzuki Beans contain 2.6 times more Energy, 2.5 times more Carbohydrate, 1.7 times more Fiber and 2.6 times more Protein than Boiled Adzuki Beans.
• Both Boiled Adzuki Beans as well as Raw Adzuki Beans provide inadequate amounts of Omega 6 in 100 grams.