Comparing Nutrients in 14 ounces Java-plum VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Java-plum	4%	3%	93%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Java-plum	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	8.2% 238kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	NA	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	NA	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.5% 61.8g	68.4% 89g	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	NA	97% 37g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Java-plum	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	31.8% 0.41mg	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	NA	73.4% 294μg	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	63% 56.8mg	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Java-plum	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	NA	127% 1.15mg	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	9.43% 0.75mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	NA	55% 1.26mg	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	9.64% 67.5mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	9.22% 314mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	NA	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	NA	31% 3.4mg	11mg per day for Men 19-50 years
Water	8.9% 330g	7.18% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Java-plum VS Boiled California Red Kidney Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Java-plum vs Boiled California Red Kidney Beans:

• 14 ounces of Java-plum have 11.9 times more Vitamin C than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 21.5 times more Vitamin B1, 5.2 times more Vitamin B2, 2.1 times more Vitamin B3 and 2.7 times more Vitamin B6 than Raw Java-plum.
• 14 ounces of Java-plum have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Java-plum as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Java-plum vs Boiled California Red Kidney Beans:

• 14 ounces of Java-plum have 1.2 times more Water than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 3.5 times more Calcium, 15.7 times more Iron, 3.2 times more Magnesium, 8.1 times more Phosphorus and 5.3 times more Potassium than Raw Java-plum.
• 14 ounces of Java-plum lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled California Red Kidney Beans contain 2.1 times more Energy, 1.4 times more Carbohydrate and 12.7 times more Protein than Raw Java-plum.
• 14 ounces of Java-plum provide inadequate amounts of Protein