Comparing Nutrients in 100 grams Rowal VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Rowal	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	3.83% 111kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	NA	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	17.5% 23g	130g per day for Men 19-50 years
Sugars	19.4% 14g	0.44% 0.32g	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	0.69% 0.5g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 12.5g	NA	g per day for Men 19-50 years
Fiber	16.3% 6.2g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Rowal	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.1% 19μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.23% 0.12mg	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	NA	32.5% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.7% 26mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7% 8.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.5% 15mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	27% 0.24mg	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	27.5% 2.2mg	36.8% 2.94mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	20.7% 0.48mg	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	7.43% 52mg	20.3% 142mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	NA	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.9% 0.43mg	9.73% 1.07mg	11mg per day for Men 19-50 years
Water	1.93% 71.4g	1.8% 67g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Rowal have more Vitamin A and 21.5 times more Vitamin C than Boiled Red Kidney Beans.
• 100 grams of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C

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

• 100 grams of Rowal have 4.4 times more Copper than Boiled Red Kidney Beans.
• While 100 g of Boiled Red Kidney Beans contain 1.9 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium, 3.1 times more Manganese, 2.7 times more Phosphorus, 3.1 times more Potassium and 2.5 times more Zinc than Raw Rowal.
• 100 grams of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Rowal have 4 times more Fat and 44.1 times more Sugars than Boiled Red Kidney Beans.
• While 100 g of Boiled Red Kidney Beans contain 3.8 times more Protein than Raw Rowal.
• Both Rowal and Boiled Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Fiber per 100 grams.