Comparing Nutrients in 100 grams California Red Kidney Beans VS Dried Leeks

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dried Leeks	16%	5%	79%

Macro Nutrients

	California Red Kidney Beans	Dried Leeks	Recommended Dietary Allowance
Energy	11.4% 330kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	2.76% 0.47g	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	57.4% 74.7g	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	27.4% 10.4g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	27% 15g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dried Leeks	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.56% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	93% 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	92% 366μg	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	131% 118mg	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	Dried Leeks	Recommended Dietary Allowance
Calcium	19.5% 195mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	73% 0.66mg	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	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	115% 2.63mg	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	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	70.6% 2400mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Dried Leeks:

• Freeze-dried Leeks contain more Vitamin A, 1.5 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 3 times more Vitamin B6 and 26.2 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Freeze-dried Leeks have similar amounts of Vitamin B5 and Vitamin B9 per 100 g.
• Both Raw California Red Kidney Beans as well as Freeze-dried Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for California Red Kidney Beans vs Dried Leeks:

• Raw California Red Kidney Beans have 1.7 times more Copper, 1.2 times more Iron and 3.9 times more Zinc than Freeze-dried Leeks.
• While Freeze-dried Leeks contain 1.8 times more Calcium, 2.6 times more Manganese, 1.6 times more Potassium, 1.8 times more Selenium and 3.2 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Freeze-dried Leeks have similar amounts of Magnesium and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 2.4 times more Fiber and 1.6 times more Protein than Freeze-dried Leeks.
• While Freeze-dried Leeks contain 8.4 times more Fat, 8.2 times more Omega 3 and 8.7 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Freeze-dried Leeks have similar amounts of Energy and Carbohydrate per 100 g.
• Both Raw California Red Kidney Beans as well as Freeze-dried Leeks have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.