Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Dried Litchis

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Dried Litchis	5%	3%	92%

Macro Nutrients

	Boiled Kidney Beans	Dried Litchis	Recommended Dietary Allowance
Energy	43.8% 1270kcal	96% 2770kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	8.44% 2.7g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	111% 1.78g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	544% 707g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	912% 661g	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	168% 64g	121% 46g	38g per day for Men 19-50 years
Protein	155% 86.7g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Dried Litchis	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	438% 5.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	194% 31mg	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	69.2% 0.9mg	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	30% 120μg	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	2033% 1830mg	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	2% 0.3mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Dried Litchis	Recommended Dietary Allowance
Calcium	35% 350mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	701% 6.3mg	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	213% 17mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	102% 2.34mg	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	259% 1810mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	326% 11100mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	18% 669g	6.03% 223g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 16 times more Vitamin B1, 1.3 times more Vitamin B6, 10.8 times more Vitamin B9 and 5.3 times more Vitamin K than Dried Litchis.
• While Dried Litchis contain 9.8 times more Vitamin B2, 5.4 times more Vitamin B3, 152.5 times more Vitamin C and 10.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Dried Litchis have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Dried Litchis:

• Boiled All Types Kidney Beans have 1.3 times more Iron, 1.8 times more Manganese, 3.6 times more Zinc and 3 times more Water than Dried Litchis.
• While Dried Litchis contain 2.9 times more Copper, 1.3 times more Phosphorus and 2.7 times more Potassium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried Litchis have similar amounts of Calcium, Magnesium and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.4 times more Fiber and 2.3 times more Protein than Dried Litchis.
• While Dried Litchis contain 2.2 times more Energy, 2.4 times more Fat, 1.7 times more Omega 6, 3.1 times more Carbohydrate and 206.6 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried Litchis have similar amounts of Omega 3 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Dried Litchis have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.