Comparing Nutrients in 14 ounces Dried Japanese Persimmons VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Japanese Persimmons	2%	2%	96%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Dried Japanese Persimmons	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	37.5% 1087kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.34g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	NA	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 291g	69.6% 90g	130g per day for Men 19-50 years
Sugars	NA	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	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	151% 57.5g	67% 25.4g	38g per day for Men 19-50 years
Protein	9.8% 5.48g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Persimmons	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.71mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	0% 0mg	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	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Japanese Persimmons	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	9.92% 99mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	195% 1.75mg	95% 0.86mg	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	36.7% 2.94mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	240% 5.5mg	74.2% 1.7mg	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	46% 321mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	94% 3183mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	NA	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	2.47% 91g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Japanese Persimmons vs Boiled Kidney Beans:

• Dried Japanese Persimmons have more Vitamin A than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Vitamin B2, 3.2 times more Vitamin B3 and more Vitamin C than Dried Japanese Persimmons.
• Both Dried Japanese Persimmons as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Japanese Persimmons vs Boiled Kidney Beans:

• Dried Japanese Persimmons have 2 times more Copper, 3.2 times more Manganese and 2 times more Potassium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Calcium, 3 times more Iron, 1.4 times more Magnesium, 1.7 times more Phosphorus, 2.4 times more Zinc and 2.9 times more Water than Dried Japanese Persimmons.

Comparison of macro-nutrients per 14 ounces:

• Dried Japanese Persimmons have 2.2 times more Energy, 3.2 times more Carbohydrate and 2.3 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.3 times more Protein than Dried Japanese Persimmons.
• Both Dried Japanese Persimmons as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.