Comparing Nutrients in 100 grams California Red Kidney Beans VS Winged Bean Tuber

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Winged Bean Tuber	28%	5%	67%

Macro Nutrients

	California Red Kidney Beans	Winged Bean Tuber	Recommended Dietary Allowance
Energy	11.4% 330kcal	5.1% 148kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.9% 0.15g	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	21.6% 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	NA	38g per day for Men 19-50 years
Protein	43.5% 24.4g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Winged Bean Tuber	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	10.3% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	2.32% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	5.77% 0.075mg	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	4.75% 19μg	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	0% 0mg	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	Winged Bean Tuber	Recommended Dietary Allowance
Calcium	19.5% 195mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	154% 1.4mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	23% 0.53mg	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	6.43% 45mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	17.2% 586mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	1.27% 0.7μg	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	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	1.55% 57.4g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Winged Bean Tuber per 100 g

Compare the macro and micronutrient content in 100 g of California Red Kidney Beans versus 100 g of Winged Bean Tuber to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Winged Bean Tuber:

• 100 grams of California Red Kidney Beans have 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 6.7 times more Vitamin B5, 5.3 times more Vitamin B6, 20.7 times more Vitamin B9 and more Vitamin C than Winged Bean Tuber.
• 100 grams of Winged Bean Tuber have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Winged Bean Tuber have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for California Red Kidney Beans vs Winged Bean Tuber:

• 100 grams of California Red Kidney Beans have 6.5 times more Calcium, 4.7 times more Iron, 6.7 times more Magnesium, 1.9 times more Manganese, 9 times more Phosphorus, 2.5 times more Potassium, 4.6 times more Selenium and 1.8 times more Zinc than Winged Bean Tuber.
• While 100 g of Raw Winged Bean Tuber contain 1.3 times more Copper and 3.2 times more Sodium than Raw California Red Kidney Beans.
• 100 grams of Winged Bean Tuber lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of California Red Kidney Beans have 2.2 times more Energy, 4 times more Omega 3, 2.1 times more Carbohydrate and 2.1 times more Protein than Winged Bean Tuber.
• 100 grams of Winged Bean Tuber provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Raw Winged Bean Tuber provide inadequate amounts of Omega 6 in 100 grams.