Comparing Nutrients in 100 grams Boiled Red Kidney Beans VS Boiled Leeks

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	Boiled Red Kidney Beans	Boiled Leeks	Recommended Dietary Allowance
Energy	4.38% 127kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	4.13% 0.066g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.26% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	5.86% 7.62g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	2.9% 2.1g	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	19.5% 7.4g	2.63% 1g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	1.45% 0.81g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.56% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	2.17% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	1.44% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	8.7% 0.11mg	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	32.5% 130μg	6% 24μg	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	4.67% 4.2mg	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	0.2% 0.03mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Boiled Leeks	Recommended Dietary Allowance
Calcium	2.8% 28mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	6.9% 0.062mg	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	36.8% 2.94mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	10.7% 0.25mg	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	20.3% 142mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	2.56% 87mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Boiled Leeks per 100 g

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

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

• 100 grams of Boiled Red Kidney Beans have 6.2 times more Vitamin B1, 2.9 times more Vitamin B2, 2.9 times more Vitamin B3, 3.1 times more Vitamin B5 and 5.4 times more Vitamin B9 than Boiled Leeks.
• While 100 g of Boiled and Drained Leeks contain more Vitamin A, 3.5 times more Vitamin C, 16.7 times more Vitamin E and 3 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Boiled Leeks provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 100 grams of Boiled Leeks have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Boiled Red Kidney Beans as well as Boiled and Drained Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Boiled Red Kidney Beans have 3.9 times more Copper, 2.7 times more Iron, 3.2 times more Magnesium, 1.9 times more Manganese, 8.4 times more Phosphorus, 4.6 times more Potassium, 2.4 times more Selenium and 17.8 times more Zinc than Boiled Leeks.
• While 100 g of Boiled and Drained Leeks contain 1.4 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Boiled Leeks contain similar levels of Calcium per 100 grams.
• 100 grams of Boiled Leeks lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Red Kidney Beans have 4.1 times more Energy, 2.5 times more Omega 3, 3 times more Carbohydrate, 7.4 times more Fiber and 10.7 times more Protein than Boiled Leeks.
• While 100 g of Boiled and Drained Leeks contain 6.6 times more Sugars than Boiled Red Kidney Beans.
• 100 grams of Boiled Leeks provide inadequate amounts of Energy and Protein
• Both Boiled Red Kidney Beans as well as Boiled and Drained Leeks provide inadequate amounts of Omega 6 in 100 grams.