Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Drumstick Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Drumstick Leaves	45%	15%	40%

Macro Nutrients

	Boiled California Red Kidney Beans	Drumstick Leaves	Recommended Dietary Allowance
Energy	4.28% 124kcal	2.2% 64kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	6.37% 8.28g	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	24.5% 9.3g	5.26% 2g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	42% 378μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	21.4% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	50.8% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	2.5% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	92% 1.2mg	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	18.5% 74μg	10% 40μg	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	57.4% 51.7mg	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 California Red Kidney Beans	Drumstick Leaves	Recommended Dietary Allowance
Calcium	6.6% 66mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	11.7% 0.11mg	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	37.3% 2.98mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	46.2% 1.06mg	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	19.6% 137mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	9.9% 337mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.13% 78.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Drumstick Leaves per 100 g

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

Lets compare vitamin content per 100 grams of Boiled California Red Kidney Beans vs Drumstick Leaves:

• 100 grams of Boiled California Red Kidney Beans have 1.8 times more Vitamin B5 and 1.9 times more Vitamin B9 than Drumstick Leaves.
• While 100 g of Raw Drumstick Leaves contain more Vitamin A, 2 times more Vitamin B1, 10.6 times more Vitamin B2, 4.1 times more Vitamin B3, 11.5 times more Vitamin B6 and 43.1 times more Vitamin C than Boiled California Red Kidney Beans.
• 100 grams of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Drumstick Leaves:

• 100 grams of Boiled California Red Kidney Beans have 2.8 times more Copper, 1.2 times more Phosphorus, 1.2 times more Potassium, 1.3 times more Selenium and 1.4 times more Zinc than Drumstick Leaves.
• While 100 g of Raw Drumstick Leaves contain 2.8 times more Calcium, 1.3 times more Iron and 3.3 times more Manganese than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Drumstick Leaves contain similar levels of Magnesium per 100 grams.
• 100 grams of Drumstick Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 1.9 times more Energy, 2.7 times more Carbohydrate and 4.7 times more Fiber than Drumstick Leaves.
• Both Boiled California Red Kidney Beans and Drumstick Leaves offer comparable quantities of Protein per 100 grams.