Comparing Nutrients in 1 kilogram Artichokes VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Artichokes	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	16.2% 470kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	175% 228g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	4.4% 3.2g	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	142% 54g	168% 64g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.4% 10.5mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.6% 3.38mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	92% 1.2mg	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	170% 680μg	325% 1300μg	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	130% 117mg	13.3% 12mg	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	12.7% 1.9mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	123% 148μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	44% 440mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	257% 2.3mg	240% 2.16mg	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	160% 13mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	143% 600mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	187% 4.3mg	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	129% 900mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	109% 3700mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	62.7% 940mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	91% 10mg	11mg per day for Men 19-50 years
Water	23% 849g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Artichokes vs Boiled Kidney Beans:

• Raw Artichokes have 1.8 times more Vitamin B3, 1.5 times more Vitamin B5, 9.8 times more Vitamin C, 6.3 times more Vitamin E and 1.8 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Vitamin B1 and 1.9 times more Vitamin B9 than Raw Artichokes.
• Both Raw Artichokes and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Raw Artichokes as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Artichokes vs Boiled Kidney Beans:

• Raw Artichokes have 1.3 times more Calcium, 1.4 times more Magnesium, 94 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Iron, 1.7 times more Manganese, 1.5 times more Phosphorus, 5.5 times more Selenium and 2 times more Zinc than Raw Artichokes.
• Both Raw Artichokes and Boiled All Types Kidney Beans have similar amounts of Copper and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Artichokes have 3.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Energy, 10 times more Omega 3, 2.2 times more Carbohydrate and 2.7 times more Protein than Raw Artichokes.
• Both Raw Artichokes and Boiled All Types Kidney Beans have similar amounts of Fiber per 1 kg.
• Both Raw Artichokes as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.