Comparing Nutrients in 14 ounces Peaches, Yellow VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Peaches, Yellow	8%	5%	87%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Peaches, Yellow	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	5.34% 155kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	1.96% 0.33g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 38g	69.6% 90g	130g per day for Men 19-50 years
Sugars	46% 33.3g	1.75% 1.27g	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	8.38% 6.07g	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	% 7.74g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Peaches, Yellow	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	36.6% 0.48mg	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	3.97% 16μg	129% 516μg	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	29% 26mg	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	19.3% 2.9mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, Yellow	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.4% 24mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	107% 0.96mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	12.4% 0.99mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	82.3% 1.9mg	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	11.3% 79.4mg	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	9.53% 353g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Peaches, Yellow VS Boiled Red Kidney Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Peaches, Yellow vs Boiled Red Kidney Beans:

• 14 ounces of Peaches, Yellow have 1.4 times more Vitamin B3, 5.5 times more Vitamin C and 24.3 times more Vitamin E than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 6.7 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B5, 4.8 times more Vitamin B6, 32.5 times more Vitamin B9 and 3.2 times more Vitamin K than Raw Yellow Peaches.
• 14 ounces of Peaches, Yellow have insufficient amounts of Vitamin B6 and Vitamin B9
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Raw Yellow Peaches as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Peaches, Yellow vs Boiled Red Kidney Beans:

• 14 ounces of Peaches, Yellow have 1.3 times more Water than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 4.7 times more Calcium, 3.6 times more Copper, 11.8 times more Iron, 5 times more Magnesium, 7.8 times more Manganese, 7.1 times more Phosphorus, 2.1 times more Potassium, 12 times more Selenium and 6.3 times more Zinc than Raw Yellow Peaches.
• 14 ounces of Peaches, Yellow lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Peaches, Yellow have 26.2 times more Sugars than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 3.3 times more Energy, 84 times more Omega 3, 2.4 times more Carbohydrate, 4.9 times more Fiber and 9.5 times more Protein than Raw Yellow Peaches.
• 14 ounces of Peaches, Yellow provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Yellow Peaches as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.