Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Loquats

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Loquats	3%	3%	94%

Macro Nutrients

	Boiled California Red Kidney Beans	Loquats	Recommended Dietary Allowance
Energy	42.8% 1240kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	4.53% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	93% 121g	130g per day for Men 19-50 years
Sugars	NA	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	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	245% 93g	44.7% 17g	38g per day for Men 19-50 years
Protein	163% 91g	7.68% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Loquats	Recommended Dietary Allowance
Vitamin A	0% 0μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	77% 1mg	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	185% 740μg	35% 140μg	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	11% 10mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Loquats	Recommended Dietary Allowance
Calcium	66% 660mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	44.4% 0.4mg	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	373% 30mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	64.3% 1.48mg	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	196% 1370mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	78.2% 2660mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	18% 669g	23.4% 867g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Loquats per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Loquats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Loquats:

• 1 kilogram of Boiled California Red Kidney Beans has 6.8 times more Vitamin B1, 2.6 times more Vitamin B2, 3 times more Vitamin B3 and 5.3 times more Vitamin B9 than Loquats.
• While 1 kg of Raw Loquats contains more Vitamin A than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Loquats provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A
• 1 kilogram of Loquats have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Boiled California Red Kidney Beans as well as Raw Loquats have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Loquats:

• 1 kilogram of Boiled California Red Kidney Beans has 4.1 times more Calcium, 7.2 times more Copper, 10.6 times more Iron, 3.7 times more Magnesium, 2.1 times more Manganese, 5.1 times more Phosphorus, 1.6 times more Potassium, 2 times more Selenium and 17.2 times more Zinc than Loquats.
• While 1 kg of Raw Loquats contains 1.3 times more Water than Boiled California Red Kidney Beans.
• 1 kilogram of Loquats lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 2.6 times more Energy, 2.5 times more Omega 3, 1.8 times more Carbohydrate, 5.5 times more Fiber and 21.2 times more Protein than Loquats.
• 1 kilogram of Loquats provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled California Red Kidney Beans as well as Raw Loquats provide inadequate amounts of Omega 6 in one kilogram.