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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Okra	20%	4%	76%

Macro Nutrients

	Boiled California Red Kidney Beans	Okra	Recommended Dietary Allowance
Energy	4.28% 124kcal	1.14% 33kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.15% 0.026g	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	5.73% 7.45g	130g per day for Men 19-50 years
Sugars	NA	2.04% 1.48g	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	0.79% 0.57g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	24.5% 9.3g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	3.45% 1.93g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Okra	Recommended Dietary Allowance
Vitamin A	0% 0μg	4% 36μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	4.9% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	16.5% 0.22mg	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	15% 60μg	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	25.6% 23mg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Okra	Recommended Dietary Allowance
Calcium	6.6% 66mg	8.2% 82mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	12% 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	7.75% 0.62mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	34.3% 0.79mg	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	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	8.8% 299mg	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	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	5.27% 0.58mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.42% 89.6g	3700g per day for Men 19-50 years

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

• Boiled California Red Kidney Beans have 1.2 times more Vitamin B9 than Raw Okra.
• While Raw Okra contains more Vitamin A, 1.6 times more Vitamin B1, 1.9 times more Vitamin B3, 2.1 times more Vitamin B6 and 19.2 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Raw Okra have similar amounts of Vitamin B2 and Vitamin B5 per 100 g.
• Both Boiled California Red Kidney Beans as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Boiled California Red Kidney Beans have 2.7 times more Copper, 4.8 times more Iron, 2.2 times more Phosphorus, 1.4 times more Potassium, 1.7 times more Selenium and 1.5 times more Zinc than Raw Okra.
• While Raw Okra contains 2.5 times more Manganese and 1.3 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Raw Okra have similar amounts of Calcium and Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled California Red Kidney Beans have 3.8 times more Energy, 32 times more Omega 3, 3 times more Carbohydrate, 2.9 times more Fiber and 4.7 times more Protein than Raw Okra.
• Both Boiled California Red Kidney Beans as well as Raw Okra have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.