Comparing Nutrients in 100 grams Boiled Kidney Beans VS Frozen Nance

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Frozen Nance	3%	13%	84%

Macro Nutrients

	Boiled Kidney Beans	Frozen Nance	Recommended Dietary Allowance
Energy	4.38% 127kcal	2.5% 73kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	1.2% 1.16g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	NA	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	13% 17g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	11.5% 8.3g	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	6.52% 4.73g	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	% 3.58g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	17% 6.4g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	1.18% 0.66g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Frozen Nance	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	1.6% 0.021mg	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	32.5% 130μg	2% 8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	103% 93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.2% 0.03mg	8.33% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	9.9% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Frozen Nance	Recommended Dietary Allowance
Calcium	3.5% 35mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	4.56% 0.041mg	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	27.8% 2.22mg	4.75% 0.38mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	10.8% 0.25mg	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	19.7% 138mg	1.43% 10mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	0.82% 0.09mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.18% 80.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Frozen Nance:

• Boiled All Types Kidney Beans have 10.7 times more Vitamin B1, 3.2 times more Vitamin B2, 2 times more Vitamin B3, 1.2 times more Vitamin B5, 5.7 times more Vitamin B6 and 16.3 times more Vitamin B9 than Frozen Nance.
• While Frozen Nance contains 77.1 times more Vitamin C, 41.7 times more Vitamin E and 1.4 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Frozen Nance have insufficient amounts of Vitamin A in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Frozen Nance:

• Boiled All Types Kidney Beans have 5.3 times more Copper, 5.8 times more Iron, 2.1 times more Magnesium, 1.7 times more Manganese, 13.8 times more Phosphorus, 1.7 times more Potassium, 2.8 times more Selenium and 11.1 times more Zinc than Frozen Nance.
• While Frozen Nance contains 1.3 times more Calcium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Nance have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 1.7 times more Energy, 1.3 times more Carbohydrate and 13.1 times more Protein than Frozen Nance.
• While Frozen Nance contains 2.3 times more Fat and 26 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Nance have similar amounts of Fiber per 100 g.
• Both Boiled All Types Kidney Beans as well as Frozen Nance have insufficient amounts of Glucose and Sucrose in 100 g.