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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Winged Beans	27%	34%	39%

Macro Nutrients

	California Red Kidney Beans	Boiled Winged Beans	Recommended Dietary Allowance
Energy	11.4% 330kcal	5.07% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	6.02% 5.84g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	2.58% 0.83g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	5.88% 0.094g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	8.57% 1.46g	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	11.5% 15g	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	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Winged Beans	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	24.6% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	3.6% 0.047mg	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	2.5% 10μg	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	Boiled Winged Beans	Recommended Dietary Allowance
Calcium	19.5% 195mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	86% 0.77mg	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	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	52% 1.2mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	5.27% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	13% 1.44mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	1.8% 67g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of California Red Kidney Beans have 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 2.5 times more Vitamin B3, 5 times more Vitamin B5, 8.4 times more Vitamin B6, 39.4 times more Vitamin B9 and more Vitamin C than Boiled Winged Beans.
• 100 grams of Boiled Winged Beans have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Boiled Winged Beans 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 Boiled Winged Beans:

• 100 grams of California Red Kidney Beans have 1.4 times more Calcium, 1.4 times more Copper, 2.2 times more Iron, 3 times more Magnesium, 2.6 times more Phosphorus, 5.3 times more Potassium and 1.8 times more Zinc than Boiled Winged Beans.
• Both California Red Kidney Beans and Boiled Winged Beans contain similar levels of Manganese and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of California Red Kidney Beans have 2.2 times more Energy, 4 times more Carbohydrate and 2.3 times more Protein than Boiled Winged Beans.
• While 100 g of Boiled Winged Beans contain 23.4 times more Fat, 22.9 times more Saturated Fat and 27 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled Winged Beans offer comparable quantities of Omega 3 per 100 grams.
• 100 grams of California Red Kidney Beans provide inadequate amounts of Omega 6