Comparing Nutrients in 100 grams Red Kidney Beans VS Fuyu

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Fuyu	28%	58%	14%

Macro Nutrients

	Red Kidney Beans	Fuyu	Recommended Dietary Allowance
Energy	11.6% 337kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	8.25% 8g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	3.6% 1.16g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	33.4% 0.53g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	23.4% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	3.37% 4.38g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	40% 15g	NA	38g per day for Men 19-50 years
Protein	40.2% 22.5g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Fuyu	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	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	7.77% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	2.37% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	2.64% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	7% 0.091mg	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	7.25% 29μg	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	0.22% 0.2mg	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	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Fuyu	Recommended Dietary Allowance
Calcium	8.3% 83mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	41.8% 0.38mg	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	24.8% 1.98mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	51% 1.17mg	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	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	2.2% 75mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	192% 2873mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	1.9% 70g	3700g per day for Men 19-50 years

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

• Raw Red Kidney Beans have 3.9 times more Vitamin B1, 2.1 times more Vitamin B2, 5.6 times more Vitamin B3, 5.9 times more Vitamin B5, 4.4 times more Vitamin B6, 13.6 times more Vitamin B9 and 22.5 times more Vitamin C than Salted and Fermented Tofu.
• Both Raw Red Kidney Beans as well as Salted and Fermented Tofu have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Raw Red Kidney Beans have 1.8 times more Calcium, 1.9 times more Copper, 3.4 times more Iron, 2.7 times more Magnesium, 5.6 times more Phosphorus, 18.1 times more Potassium and 1.8 times more Zinc than Salted and Fermented Tofu.
• While Salted and Fermented Tofu contains 5.4 times more Selenium, 239.4 times more Sodium and 6 times more Water than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans and Salted and Fermented Tofu have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Red Kidney Beans have 2.9 times more Energy, 14 times more Carbohydrate and 2.5 times more Protein than Salted and Fermented Tofu.
• While Salted and Fermented Tofu contains 7.5 times more Fat, 7.5 times more Saturated Fat, 1.5 times more Omega 3 and 17.5 times more Omega 6 than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Salted and Fermented Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.