Cooked Royal Red Kidney Beans vs Poached Egg

Food A

Cooked Royal Red Kidney Beans

legumes

Food B

Poached Egg

dairy-eggs

All values per 100g · % RDA for adult male 19–30

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 123 — 143 — kcal
Protein 9.5
17%
13
22%
g
Total Fat 0.170 — 9.5 — g
Carbohydrate 22
17%
0.710
1%
g
Water 67 — 76 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 1.2
1%
0.000
0%
mg
Thiamin (B1) 0.095
8%
0.032
3%
mg
Riboflavin (B2) 0.067
5%
0.387
30%
mg
Niacin (B3) 0.552
3%
0.063
0%
mg
Pantothenic Acid (B5) 0.219
4%
1.5
31%
mg
Vitamin B6 0.104
8%
0.144
11%
mg
Folate (DFE) 74
19%
35
9%
mcg
Vitamin B12 0.000
0%
0.710
30%
mcg
Choline — — 234
43%
mg
Vitamin A (RAE) 0.000
0%
160
18%
mcg
Vitamin E — — 1.0
7%
mg
Vitamin D (D2+D3) 0.000
0%
2.0
13%
mcg
Vitamin K — — 0.300
0%
mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 44
4%
56
6%
mg
Iron 2.8
35%
1.8
22%
mg
Magnesium 42
11%
12
3%
mg
Phosphorus 142
20%
197
28%
mg
Potassium 378
11%
138
4%
mg
Sodium 5.0 — 297 — mg
Zinc 0.900
8%
1.3
12%
mg
Copper 0.262
29%
0.072
8%
mg
Manganese 0.255
11%
0.028
1%
mg
Selenium 1.2
2%
31
56%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat 0.000 — 0.038 — g
Monounsaturated Fat 0.013 — 3.6 — g
Polyunsaturated Fat 0.093 — 1.9 — g
Cholesterol 0.000 — 370 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 9.3
24%
0.000
0%
g
Lactose — — 0.000 — g
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