Comparing Nutrients in 14 ounces California Red Kidney Beans VS Clementines

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Clementines	6%	3%	91%

Macro Nutrients

	California Red Kidney Beans	Clementines	Recommended Dietary Allowance
Energy	45% 1310kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	21% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	36.7% 47.7g	130g per day for Men 19-50 years
Sugars	NA	50.3% 36.4g	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	8.98% 6.5g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	260% 99g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	173% 97g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Clementines	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	15.8% 2.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	23% 0.3mg	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	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	215% 194mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Clementines	Recommended Dietary Allowance
Calcium	77.4% 774mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	19% 0.17mg	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	6.95% 0.56mg	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	3.97% 0.091mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	9.3% 344g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Clementines per 14 oz

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

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

• 14 ounces of California Red Kidney Beans have 6.2 times more Vitamin B1, 7.3 times more Vitamin B2, 3.2 times more Vitamin B3, 5.2 times more Vitamin B5, 5.3 times more Vitamin B6 and 16.4 times more Vitamin B9 than Clementines.
• While 14 oz of Raw Clementines contain 10.8 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Raw Clementines have insufficient amounts of Vitamin D in 14 ounces.

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

• 14 ounces of California Red Kidney Beans have 6.5 times more Calcium, 25.6 times more Copper, 66.8 times more Iron, 16 times more Magnesium, 43.5 times more Manganese, 19.3 times more Phosphorus, 8.4 times more Potassium, 32 times more Selenium and 42.5 times more Zinc than Clementines.
• While 14 oz of Raw Clementines contain 7.4 times more Water than Raw California Red Kidney Beans.
• 14 ounces of Clementines lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 7 times more Energy, 5 times more Carbohydrate, 14.6 times more Fiber and 28.7 times more Protein than Clementines.
• 14 ounces of Clementines provide inadequate amounts of Energy and Protein