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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Drumstick Leaves	Recommended Dietary Allowance
Energy	11.4% 330kcal	2.2% 64kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	NA	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	NA	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	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	65.5% 25g	5.26% 2g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	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	44% 0.53mg	21.4% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	50.8% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	2.5% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	99% 394μg	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	5% 4.5mg	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

	California Red Kidney Beans	Drumstick Leaves	Recommended Dietary Allowance
Calcium	19.5% 195mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	117% 9.35mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	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	58% 405mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	9.9% 337mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	2.13% 78.7g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 2.1 times more Vitamin B1, 6.2 times more Vitamin B5 and 9.9 times more Vitamin B9 than Raw Drumstick Leaves.
• While Raw Drumstick Leaves contain more Vitamin A, 3 times more Vitamin B2, 3 times more Vitamin B6 and 11.5 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Drumstick Leaves have similar amounts of Vitamin B3 per 100 g.
• Both Raw California Red Kidney Beans as well as Raw Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw California Red Kidney Beans have 10.5 times more Copper, 2.3 times more Iron, 3.8 times more Magnesium, 3.6 times more Phosphorus, 4.4 times more Potassium, 3.6 times more Selenium and 4.3 times more Zinc than Raw Drumstick Leaves.
• While Raw Drumstick Leaves contain 6.7 times more Water than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Drumstick Leaves have similar amounts of Calcium and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 5.2 times more Energy, 7.2 times more Carbohydrate, 12.5 times more Fiber and 2.6 times more Protein than Raw Drumstick Leaves.
• While Raw Drumstick Leaves contain 5.6 times more Fat than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Raw Drumstick Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.