Comparing Nutrients in 100 grams Boiled Red Kidney Beans VS Chow Mein

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Chow Mein	9%	39%	52%

Macro Nutrients

	Boiled Red Kidney Beans	Chow Mein	Recommended Dietary Allowance
Energy	4.38% 127kcal	16.2% 471kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	22% 21.2g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	21% 6.74g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	6.13% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	20.4% 3.47g	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	49% 63.6g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	0% 0g	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	17.6% 6.7g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Chow Mein	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	47.3% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	3.3% 0.043mg	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	31.3% 125μg	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	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	0.2% 0.03mg	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	4.4% 5.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Chow Mein	Recommended Dietary Allowance
Calcium	2.8% 28mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	13.8% 0.12mg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	25% 0.58mg	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	14% 98mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	3.03% 103mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	52% 28.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	57.7% 866mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	7.36% 0.81mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.043% 1.58g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Chow Mein per 100 g

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

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

• 100 grams of Boiled Red Kidney Beans have 2.8 times more Vitamin B6 and 1.6 times more Vitamin K than Chow Mein.
• While 100 g of Chow Mein Chinese Noodles contain 3.5 times more Vitamin B1, 6.8 times more Vitamin B2, 8.2 times more Vitamin B3 and 27.7 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Chow Mein provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Boiled Red Kidney Beans as well as Chow Mein Chinese Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Boiled Red Kidney Beans have more Calcium, 2 times more Copper, 2.4 times more Magnesium, 1.4 times more Phosphorus, 3.9 times more Potassium and 1.3 times more Zinc than Chow Mein.
• While 100 g of Chow Mein Chinese Noodles contain 2.2 times more Iron, 23.8 times more Selenium and 433 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Chow Mein contain similar levels of Manganese per 100 grams.
• 100 grams of Chow Mein lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Red Kidney Beans have 1.7 times more Omega 3 than Chow Mein.
• While 100 g of Chow Mein Chinese Noodles contain 3.7 times more Energy, 42.5 times more Fat, 93.6 times more Saturated Fat, 32.5 times more Omega 6, 2.8 times more Carbohydrate and 1.3 times more Protein than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Chow Mein offer comparable quantities of Fiber per 100 grams.
• 100 grams of Boiled Red Kidney Beans provide inadequate amounts of Omega 6