Comparing Nutrients in 100 grams Red Kidney Beans VS Teff

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Teff	14%	6%	80%

Macro Nutrients

	Red Kidney Beans	Teff	Recommended Dietary Allowance
Energy	11.6% 337kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	2.45% 2.38g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	8.44% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	5.5% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	56.3% 73g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	2.54% 1.84g	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	0.65% 0.47g	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	% 0.73g	g per day for Men 19-50 years
Sucrose	NA	% 0.62g	g per day for Men 19-50 years
Fiber	40% 15g	21% 8g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Teff	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	37% 0.48mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5% 4.5mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Teff	Recommended Dietary Allowance
Calcium	8.3% 83mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	90% 0.81mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	95% 7.63mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	402% 9.24mg	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% 406mg	61.3% 429mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	12.6% 427mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.24% 8.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Teff per 100 g

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

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

• 100 grams of Red Kidney Beans have 1.6 times more Vitamin B1 and 2.9 times more Vitamin K than Teff.
• While 100 g of Raw Teff contain 1.3 times more Vitamin B2 and 1.6 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Teff provide similar amounts of Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Teff have insufficient amounts of Vitamin K
• Both Raw Red Kidney Beans as well as Raw Teff have insufficient amounts of Vitamin A and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Red Kidney Beans vs Teff:

• 100 grams of Red Kidney Beans have 3.2 times more Potassium than Teff.
• While 100 g of Raw Teff contain 2.2 times more Calcium, 1.3 times more Magnesium, 8.3 times more Manganese, 1.4 times more Selenium and 1.3 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Teff contain similar levels of Copper, Iron and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 2.7 times more Omega 3, 1.9 times more Fiber and 1.7 times more Protein than Teff.
• While 100 g of Raw Teff contain 2.2 times more Fat and 4.1 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Teff offer comparable quantities of Energy, Carbohydrate and Sugars per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6