Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Nopales

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Nopales	27%	4%	69%

Macro Nutrients

	Boiled California Red Kidney Beans	Nopales	Recommended Dietary Allowance
Energy	4.28% 124kcal	0.55% 16kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.26% 0.044g	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	2.56% 3.33g	130g per day for Men 19-50 years
Sugars	NA	1.6% 1.15g	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	5.8% 2.2g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	2.36% 1.32g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Nopales	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.56% 23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	1% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	2.56% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	3.34% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	5.4% 0.07mg	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	0.75% 3μg	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	10.3% 9.3mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.4% 5.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Nopales	Recommended Dietary Allowance
Calcium	6.6% 66mg	16.4% 164mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	5.78% 0.052mg	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	7.38% 0.59mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	20% 0.46mg	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	2.3% 16mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	7.56% 257mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.54% 94g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Nopales 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 Nopales:

• 100 grams of Boiled California Red Kidney Beans have 10.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 24.7 times more Vitamin B9 than Nopales.
• While 100 g of Raw Nopales contain more Vitamin A and 7.8 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
• 100 grams of Nopales have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Raw Nopales have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Boiled California Red Kidney Beans have 5.6 times more Copper, 5.1 times more Iron, 8.6 times more Phosphorus, 1.6 times more Potassium, 1.7 times more Selenium and 3.4 times more Zinc than Nopales.
• While 100 g of Raw Nopales contain 2.5 times more Calcium, 1.4 times more Manganese and 1.4 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Nopales contain similar levels of Magnesium per 100 grams.
• 100 grams of Nopales lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 7.8 times more Energy, 6.4 times more Omega 3, 6.7 times more Carbohydrate, 4.2 times more Fiber and 6.9 times more Protein than Nopales.
• 100 grams of Nopales provide inadequate amounts of Energy and Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Nopales provide inadequate amounts of Omega 6 in 100 grams.