Comparing Nutrients in 100 grams Boiled Kidney Beans VS Teff

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Teff	14%	6%	80%

Macro Nutrients

	Boiled Kidney Beans	Teff	Recommended Dietary Allowance
Energy	4.38% 127kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	2.45% 2.38g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	8.44% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	5.5% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	56.3% 73g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	2.54% 1.84g	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	0.65% 0.47g	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	% 0.73g	g per day for Men 19-50 years
Sucrose	NA	% 0.62g	g per day for Men 19-50 years
Fiber	17% 6.4g	21% 8g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Teff	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	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	37% 0.48mg	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	NA	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	NA	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	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Teff	Recommended Dietary Allowance
Calcium	3.5% 35mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	90% 0.81mg	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	95% 7.63mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	402% 9.24mg	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	61.3% 429mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	12.6% 427mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.24% 8.8g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 4.4 times more Vitamin K than Raw Teff.
• While Raw Teff contains 2.4 times more Vitamin B1, 4.7 times more Vitamin B2, 5.8 times more Vitamin B3, 4.3 times more Vitamin B5 and 4 times more Vitamin B6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Teff have insufficient amounts of Vitamin A and Vitamin E in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Teff:

• Boiled All Types Kidney Beans have 7.6 times more Water than Raw Teff.
• While Raw Teff contains 5.1 times more Calcium, 3.8 times more Copper, 3.4 times more Iron, 4.4 times more Magnesium, 21.5 times more Manganese, 3.1 times more Phosphorus, 4 times more Selenium and 3.6 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Teff have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 1.3 times more Omega 3 than Raw Teff.
• While Raw Teff contains 2.9 times more Energy, 4.8 times more Fat, 6.2 times more Saturated Fat, 8.7 times more Omega 6, 3.2 times more Carbohydrate, 5.8 times more Sugars and 1.5 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Teff have similar amounts of Fiber per 100 g.
• Both Boiled All Types Kidney Beans as well as Raw Teff have insufficient amounts of Glucose and Sucrose in 100 g.