Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Nectarines

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Nectarines	9%	6%	85%

Macro Nutrients

	Boiled California Red Kidney Beans	Nectarines	Recommended Dietary Allowance
Energy	17% 492kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	32.2% 42g	130g per day for Men 19-50 years
Sugars	NA	43% 31.3g	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	7.5% 5.44g	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	% 6.23g	g per day for Men 19-50 years
Sucrose	NA	% 19.3g	g per day for Men 19-50 years
Fiber	97% 37g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Nectarines	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.5% 67.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	7.63% 0.099mg	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	73.4% 294μg	4.96% 20μg	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	24% 21.4mg	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	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Nectarines	Recommended Dietary Allowance
Calcium	26% 262mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	38% 0.34mg	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	148% 12mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	9.3% 0.21mg	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	77.7% 544mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	23.5% 798mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	7.18% 266g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Nectarines per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Nectarines to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs Nectarines:

• 14 ounces of Boiled California Red Kidney Beans have 3.8 times more Vitamin B1, 2.3 times more Vitamin B2, 4.2 times more Vitamin B6 and 14.8 times more Vitamin B9 than Nectarines.
• While 14 oz of Raw Nectarines contain 2.1 times more Vitamin B3 and 4.5 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Nectarines provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 14 ounces of Nectarines have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Raw Nectarines have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Nectarines:

• 14 ounces of Boiled California Red Kidney Beans have 11 times more Calcium, 3.4 times more Copper, 10.6 times more Iron, 5.3 times more Magnesium, 5.9 times more Manganese, 5.3 times more Phosphorus, 2.1 times more Potassium, more Selenium and 5.1 times more Zinc than Nectarines.
• While 14 oz of Raw Nectarines contain 1.3 times more Water than Boiled California Red Kidney Beans.
• 14 ounces of Nectarines lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled California Red Kidney Beans have 2.8 times more Energy, 16 times more Omega 3, 2.1 times more Carbohydrate, 5.5 times more Fiber and 8.6 times more Protein than Nectarines.
• 14 ounces of Nectarines provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled California Red Kidney Beans as well as Raw Nectarines provide inadequate amounts of Omega 6 in 14 ounces.