Comparing Nutrients in 100 grams Red Kidney Beans VS Yardlong Beans

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Yardlong Beans	27%	3%	70%

Macro Nutrients

	Red Kidney Beans	Yardlong Beans	Recommended Dietary Allowance
Energy	11.6% 337kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	1.8% 0.31g	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	47.6% 62g	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	29% 11g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	43.4% 24.3g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	13.5% 2.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	28.5% 0.37mg	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	165% 658μg	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	1.78% 1.6mg	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	Yardlong Beans	Recommended Dietary Allowance
Calcium	8.3% 83mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	98% 0.88mg	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	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	80.5% 338mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	69% 1.6mg	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	80% 559mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	34% 1157mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	15% 8.2μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.23% 8.43g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Yardlong Beans per 100 g

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

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

• 100 grams of Red Kidney Beans have 2.8 times more Vitamin C than Yardlong Beans.
• While 100 g of Raw Yardlong Beans contain 1.5 times more Vitamin B1, 2 times more Vitamin B5 and 1.7 times more Vitamin B9 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Yardlong Beans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 100 grams.
• 100 grams of Yardlong Beans have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Raw Yardlong Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 g of Raw Yardlong Beans contain 1.7 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 2.4 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 2.6 times more Selenium and 1.3 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Yardlong Beans contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 1.4 times more Omega 3 and 1.4 times more Fiber than Yardlong Beans.
• Both Red Kidney Beans and Yardlong Beans offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.
• Both Raw Red Kidney Beans as well as Raw Yardlong Beans provide inadequate amounts of Omega 6 in 100 grams.