Comparing Nutrients in 14 ounces Artichokes VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Artichokes	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	6.43% 187kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	69.6% 90g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	1.75% 1.27g	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	56.4% 21.4g	67% 25.4g	38g per day for Men 19-50 years
Protein	23% 13g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	36.6% 0.48mg	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	67.5% 270μg	129% 516μg	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	51.6% 46.4mg	5.3% 4.76mg	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	5.03% 0.75mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 58.7μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	17.5% 175mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	95% 0.86mg	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	63.5% 5.1mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	74.2% 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	51% 357mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	43% 1469mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	25% 373mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	9.1% 337g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Artichokes vs Boiled Kidney Beans:

• Raw Artichokes have 1.8 times more Vitamin B3, 1.5 times more Vitamin B5, 9.8 times more Vitamin C, 6.3 times more Vitamin E and 1.8 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Vitamin B1 and 1.9 times more Vitamin B9 than Raw Artichokes.
• Both Raw Artichokes and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
• Both Raw Artichokes as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Artichokes vs Boiled Kidney Beans:

• Raw Artichokes have 1.3 times more Calcium, 1.4 times more Magnesium, 94 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Iron, 1.7 times more Manganese, 1.5 times more Phosphorus, 5.5 times more Selenium and 2 times more Zinc than Raw Artichokes.
• Both Raw Artichokes and Boiled All Types Kidney Beans have similar amounts of Copper and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Artichokes have 3.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Energy, 10 times more Omega 3, 2.2 times more Carbohydrate and 2.7 times more Protein than Raw Artichokes.
• Both Raw Artichokes and Boiled All Types Kidney Beans have similar amounts of Fiber per 14 oz.
• Both Raw Artichokes as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.