Comparing Nutrients in 14 ounces California Red Kidney Beans VS Witloof Chicory

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Witloof Chicory	18%	4%	78%

Macro Nutrients

	California Red Kidney Beans	Witloof Chicory	Recommended Dietary Allowance
Energy	45% 1310kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	12.2% 16g	130g per day for Men 19-50 years
Sugars	NA	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	260% 99g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	173% 97g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Witloof Chicory	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	13% 0.17mg	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	391% 1564μg	36.7% 147μg	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	20% 18mg	12.3% 11mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Witloof Chicory	Recommended Dietary Allowance
Calcium	77.4% 774mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	22.5% 0.2mg	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	464% 37mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	17.3% 0.4mg	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	230% 1607mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Witloof Chicory:

• Raw California Red Kidney Beans have 8.5 times more Vitamin B1, 8.1 times more Vitamin B2, 12.9 times more Vitamin B3, 5.4 times more Vitamin B5, 9.5 times more Vitamin B6, 10.6 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Witloof Chicory.
• Both Raw California Red Kidney Beans as well as Raw Witloof Chicory have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Witloof Chicory:

• Raw California Red Kidney Beans have 10.3 times more Calcium, 21.6 times more Copper, 39 times more Iron, 16 times more Magnesium, 10 times more Manganese, 15.6 times more Phosphorus, 7.1 times more Potassium, 16 times more Selenium and 15.9 times more Zinc than Raw Witloof Chicory.
• While Raw Witloof Chicory contains 8 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 19.4 times more Energy, 14 times more Omega 3, 15 times more Carbohydrate, 8 times more Fiber and 27.1 times more Protein than Raw Witloof Chicory.
• Both Raw California Red Kidney Beans as well as Raw Witloof Chicory have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.