Comparing Nutrients in 14 ounces Green Kiwifruit VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Green Kiwifruit	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	8.35% 242kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.74% 0.98g	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	44.8% 58g	68.4% 89g	130g per day for Men 19-50 years
Sugars	49.2% 35.7g	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	24% 17.3g	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	97% 37g	38g per day for Men 19-50 years
Protein	8.08% 4.52g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.46% 1.35mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	25% 99μg	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	409% 368mg	5.3% 4.76mg	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	38.6% 5.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 160μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	13.5% 135mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	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	15.4% 1.23mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	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	19.3% 135mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	36.4% 1238mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	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

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

• Raw Green Kiwifruit has 77.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 4.8 times more Vitamin B1, 2.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B6 and 3 times more Vitamin B9 than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Boiled California Red Kidney Beans have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Green Kiwifruit as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Green Kiwifruit has 1.2 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.9 times more Calcium, 2.2 times more Copper, 9.6 times more Iron, 2.8 times more Magnesium, 3.2 times more Manganese, 4 times more Phosphorus, 1.3 times more Potassium, 6 times more Selenium and 6.1 times more Zinc than Raw Green Kiwifruit.

Comparison of macro-nutrients per 14 ounces:

• Raw Green Kiwifruit has 1.3 times more Omega 3 and 12.3 times more Omega 6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2 times more Energy, 1.5 times more Carbohydrate, 3.1 times more Fiber and 8 times more Protein than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.