Comparing Nutrients in 100 grams Boiled Kidney Beans VS Phyllo dough

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Phyllo dough	10%	18%	72%

Macro Nutrients

	Boiled Kidney Beans	Phyllo dough	Recommended Dietary Allowance
Energy	4.38% 127kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	2.94% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	5.15% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	40.5% 52.6g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	0.25% 0.18g	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	17% 6.4g	5% 1.9g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Phyllo dough	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	26.2% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	25.5% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	2.3% 0.03mg	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	22% 88μg	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	1.33% 1.2mg	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	0.2% 0.03mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Phyllo dough	Recommended Dietary Allowance
Calcium	3.5% 35mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	11.2% 0.1mg	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	27.8% 2.22mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	20.7% 0.48mg	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	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	2.18% 74mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	42.4% 23.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	32.2% 483mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.88% 32.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Phyllo dough:

• Boiled All Types Kidney Beans have 4 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and 3.4 times more Vitamin K than Phyllo dough.
• While Phyllo dough contains 3.4 times more Vitamin B1, 5.9 times more Vitamin B2, 7 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Phyllo dough have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Phyllo dough:

• Boiled All Types Kidney Beans have 3.2 times more Calcium, 2.1 times more Copper, 2.8 times more Magnesium, 1.8 times more Phosphorus, 5.5 times more Potassium, 2 times more Zinc and 2.1 times more Water than Phyllo dough.
• While Phyllo dough contains 1.4 times more Iron, 21.2 times more Selenium and 483 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Phyllo dough have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 3.6 times more Omega 3, 3.4 times more Fiber and 1.2 times more Protein than Phyllo dough.
• While Phyllo dough contains 2.4 times more Energy, 12 times more Fat, 20.1 times more Saturated Fat, 8.1 times more Omega 6 and 2.3 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Phyllo dough have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.