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Comparing Nutrients in 7 ounces White BeansVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

White Beans
27%
2%
71%
Boiled Kidney Beans
27%
3%
70%
7 oz ▼

Macro Nutrients

22.8%661kcal
Energy
8.7%252kcal
661 kcalvs252 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
1.74%1.7g
Fat
1.02%0.99g
1.7 gvs0.99 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
1.36%0.43g
Saturated Fat
0.45%0.14g
0.43 gvs0.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
20.6%0.33g
Omega 3
21%0.34g
0.33 gvs0.34 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
2.3%0.39g
Omega 6
1.26%0.21g
0.39 gvs0.21 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
92%120g
Carbohydrate
35%45.2g
120 gvs45.2 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
5.78%4.2g
Sugars
0.88%0.64g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.2 gvs0.64 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
79.4%30g
Fiber
33.4%12.7g
30 gvs12.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
82.8%46.4g
Protein
30.7%17.2g
46.4 gvs17.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
72.3%0.87mg
Vitamin B1
26.5%0.32mg
Thiamine
0.87 mgvs0.32 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
22.3%0.29mg
Vitamin B2
8.85%0.12mg
Riboflavin
0.29 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
5.94%0.95mg
Vitamin B3
7.17%1.15mg
Niacin, nicotinic acid, niacinamide
0.95 mgvs1.15 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
29%1.45mg
Vitamin B5
8.73%0.44mg
Pantothenic acid
1.45 mgvs0.44 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
48.5%0.63mg
Vitamin B6
18.3%0.24mg
Pyridoxine
0.63 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
192%770μg
Vitamin B9
64.5%258μg
Folates and Folic Acid
770 μgvs258 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
2.65%2.4mg
Ascorbic acid
0 mgvs2.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
2.78%0.42mg
Vitamin E
0.4%0.06mg
Tocopherols and Tocotrienols
0.42 mgvs0.06 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
9.26%11μg
Vitamin K
14%16.7μg
Phytomenadione or phylloquinone
11 μgvs16.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

47.6%476mg
Calcium
6.95%69.5mg
476 mgvs69.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
217%1.95mg
Copper
47.6%0.43mg
1.95 mgvs0.43 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
259%20.7mg
Iron
55%4.4mg
20.7 mgvs4.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
89.8%377mg
Magnesium
20%83.3mg
377 mgvs83.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
155%3.56mg
Manganese
37%0.85mg
3.56 mgvs0.85 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
85.3%597mg
Phosphorus
39%274mg
597 mgvs274 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
105%3562mg
Potassium
23.6%804mg
3562 mgvs804 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
46%25.4μg
Selenium
3.97%2.2μg
25.4 μgvs2.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
2.1%31.8mg
Sodium
0.13%2mg
31.8 mgvs2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
66.2%7.3mg
Zinc
18%2mg
7.3 mgvs2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
0.61%22.5g
Water
3.6%133g
22.5 gvs133 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 7 ounces of White Beans vs Boiled Kidney Beans:
Comparing minerals per 7 ounces for White Beans vs Boiled Kidney Beans:
Comparison of macro-nutrients per 7 ounces:



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