Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Cardoon

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cardoon	14%	5%	81%

Macro Nutrients

	Boiled Kidney Beans	Cardoon	Recommended Dietary Allowance
Energy	17.4% 504kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	NA	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	12.4% 16g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	NA	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	67% 25.4g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cardoon	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	27% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	35.4% 0.46mg	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	129% 516μg	67.5% 270μg	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	5.3% 4.76mg	8.8% 7.94mg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cardoon	Recommended Dietary Allowance
Calcium	14% 139mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	102% 0.92mg	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	110% 8.8mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	44% 1mg	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	78.2% 548mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	46.7% 1588mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	45% 675mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	7.2% 266g	10% 373g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 8 times more Vitamin B1, 1.9 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.9 times more Vitamin B9 than Raw Cardoon.
• While Raw Cardoon contains 1.5 times more Vitamin B5 and 1.7 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Cardoon have similar amounts of Vitamin B6 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Raw Cardoon have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled All Types Kidney Beans have 3.2 times more Iron, 1.7 times more Manganese, 6 times more Phosphorus, 5.5 times more Selenium and 5.9 times more Zinc than Raw Cardoon.
• While Raw Cardoon contains 2 times more Calcium, 170 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Cardoon have similar amounts of Copper, Magnesium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 7.5 times more Energy, 5.6 times more Carbohydrate, 4 times more Fiber and 12.4 times more Protein than Raw Cardoon.
• Both Boiled All Types Kidney Beans as well as Raw Cardoon have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.