Comparing Nutrients in 14 ounces Green Kiwifruit VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Green Kiwifruit	Red Kidney Beans	Recommended Dietary Allowance
Energy	8.35% 242kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	5.74% 0.98g	5.32% 0.9g	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	187% 243g	130g per day for Men 19-50 years
Sugars	49.2% 35.7g	11.5% 8.33g	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	159% 60.3g	38g per day for Men 19-50 years
Protein	8.08% 4.52g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	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	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.46% 1.35mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 160μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Red Kidney Beans	Recommended Dietary Allowance
Calcium	13.5% 135mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	192% 4.4mg	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	19.3% 135mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	36.4% 1238mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	101% 11mg	11mg per day for Men 19-50 years
Water	8.9% 330g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Raw Green Kiwifruit has 20.6 times more Vitamin C, 7 times more Vitamin E and 7.2 times more Vitamin K than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 22.5 times more Vitamin B1, 8.6 times more Vitamin B2, 6.2 times more Vitamin B3, 4.3 times more Vitamin B5, 6.3 times more Vitamin B6 and 15.8 times more Vitamin B9 than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit as well as Raw 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 Red Kidney Beans:

• Raw Green Kiwifruit has 7.1 times more Water than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.4 times more Calcium, 5.4 times more Copper, 21.6 times more Iron, 8.1 times more Magnesium, 11.3 times more Manganese, 11.9 times more Phosphorus, 4.4 times more Potassium, 16 times more Selenium and 19.9 times more Zinc than Raw Green Kiwifruit.

Comparison of macro-nutrients per 14 ounces:

• Raw Green Kiwifruit has 4.3 times more Sugars than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 5.5 times more Energy, 2 times more Fat, 8.5 times more Omega 3, 4.2 times more Carbohydrate, 5.1 times more Fiber and 19.8 times more Protein than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Raw Red Kidney Beans have similar amounts of Omega 6 per 14 oz.
• Both Raw Green Kiwifruit as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.