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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Yardlong Beans	27%	3%	70%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Yardlong Beans	Recommended Dietary Allowance
Energy	4.28% 124kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.62% 0.11g	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	16.2% 21g	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	10% 3.8g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Yardlong Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	4.92% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	3.44% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	7.96% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	7.3% 0.095mg	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	36.5% 146μg	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	0.44% 0.4mg	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	Boiled Yardlong Beans	Recommended Dietary Allowance
Calcium	6.6% 66mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	25% 0.23mg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	23.3% 98mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	21% 0.49mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	9.26% 315mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	9.8% 1.08mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.86% 68.8g	3700g per day for Men 19-50 years

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

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

• 100 g of Boiled Yardlong Beans contain 1.6 times more Vitamin B1, 1.8 times more Vitamin B5 and 2 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Yardlong Beans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 100 grams.
• Both Boiled California Red Kidney Beans as well as Boiled Yardlong Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Boiled California Red Kidney Beans have 1.6 times more Calcium, 1.3 times more Copper and 1.3 times more Potassium than Boiled Yardlong Beans.
• While 100 g of Boiled Yardlong Beans contain 2 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 2.3 times more Selenium and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Yardlong Beans contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 2.4 times more Fiber than Boiled Yardlong Beans.
• While 100 g of Boiled Yardlong Beans contain 2.8 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Yardlong Beans offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.
• Both Boiled California Red Kidney Beans as well as Boiled Yardlong Beans provide inadequate amounts of Omega 6 in 100 grams.