Comparing Nutrients in 100 calories Boiled California Red Kidney Beans VS Boiled Pokeberry Shoots

Weight per 100 calories

• Boiled California Red Kidney Beans: 80.6g
• Boiled Pokeberry Shoots: 500g

Boiled California Red Kidney Beans have 6.2 times more energy per 100g than Boiled Pokeberry Shoots. It has average energy density when compared to other foods. Boiled and Drained Pokeberry Shoots having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled California Red Kidney Beans or Boiled Pokeberry Shoots?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Pokeberry Shoots	37%	14%	49%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.075% 0.073g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.035% 0.011g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.095% 0.016g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	12% 15.5g	130g per day for Men 19-50 years
Sugars	NA	11% 8g	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	19.7% 7.5g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	13% 7.36g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	242% 2175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.67% 0.1mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.72% 0.44mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.45% 0.084mg	42.7% 0.56mg	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	15% 59.7μg	11.3% 45μg	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	1.08% 0.97mg	456% 410mg	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	NA	28.3% 4.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	450% 540μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Calcium	5.32% 53.2mg	26.5% 265mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	70% 0.63mg	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	30% 2.4mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	9.2% 38.7mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	73% 1.7mg	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	15.8% 110mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	9.94% 338mg	27% 920mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.23mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	8.64% 0.95mg	11mg per day for Men 19-50 years
Water	1.46% 54g	12.6% 465g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Boiled Pokeberry Shoots Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled California Red Kidney Beans or Boiled Pokeberry Shoots?

Lets compare vitamin content per 100 calories of Boiled California Red Kidney Beans vs Boiled Pokeberry Shoots:

• 100 calories of Boiled California Red Kidney Beans have 1.3 times more Vitamin B9 than Boiled Pokeberry Shoots.
• While 100 kcal of Boiled and Drained Pokeberry Shoots contain more Vitamin A, 3.4 times more Vitamin B1, 25 times more Vitamin B2, 12.6 times more Vitamin B3, 6.6 times more Vitamin B6 and 423.7 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Pokeberry Shoots provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Pokeberry Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled California Red Kidney Beans vs Boiled Pokeberry Shoots:

• 100 kcal of Boiled and Drained Pokeberry Shoots contain 5 times more Calcium, 2.7 times more Copper, 2.5 times more Iron, 1.8 times more Magnesium, 6.6 times more Manganese, 1.5 times more Phosphorus, 2.7 times more Potassium, 4.7 times more Selenium, 27.9 times more Sodium, 1.4 times more Zinc and 8.6 times more Water than Boiled California Red Kidney Beans.
• 100 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Boiled and Drained Pokeberry Shoots contain 27.6 times more Fat, 1.7 times more Omega 3, 51.5 times more Omega 6 and 1.6 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Pokeberry Shoots offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
• 100 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6