Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Dried Fresh Chinese Jujube

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Dried Fresh Chinese Jujube	6%	1%	93%

Macro Nutrients

	Boiled Kidney Beans	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Energy	43.8% 1270kcal	97% 2810kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	NA	32g per day for Men 19-50 years
Omega 3	106% 1.7g	NA	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	558% 725g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	NA	284% 206g	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	% 183g	g per day for Men 19-50 years
Sucrose	NA	% 86.3g	g per day for Men 19-50 years
Fiber	168% 64g	158% 60g	38g per day for Men 19-50 years
Protein	155% 86.7g	84.3% 47.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	NA	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	325% 1300μg	NA	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	13.3% 12mg	2418% 2176mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Calcium	35% 350mg	63% 630mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	259% 2.33mg	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	278% 22mg	636% 51mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	NA	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	13507% 311mg	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	197% 1380mg	97% 680mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	64% 2170mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	18% 669g	5.46% 202g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Dried Fresh Chinese Jujube:

• Boiled All Types Kidney Beans have 3.4 times more Vitamin B1 than Dried Fresh Chinese Jujube.
• While Dried Fresh Chinese Jujube contains 181.3 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried Fresh Chinese Jujube have similar amounts of Vitamin B2 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Dried Fresh Chinese Jujube have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Dried Fresh Chinese Jujube:

• Boiled All Types Kidney Beans have 2 times more Phosphorus, 1.9 times more Potassium, more Selenium, 2.6 times more Zinc and 3.3 times more Water than Dried Fresh Chinese Jujube.
• While Dried Fresh Chinese Jujube contains 1.8 times more Calcium, 2.3 times more Iron and 72.2 times more Manganese than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried Fresh Chinese Jujube have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.8 times more Protein than Dried Fresh Chinese Jujube.
• While Dried Fresh Chinese Jujube contains 2.2 times more Energy and 3.2 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried Fresh Chinese Jujube have similar amounts of Fiber per 1 kg.
• Both Boiled All Types Kidney Beans as well as Dried Fresh Chinese Jujube have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.