Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Canned Rambutan

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Canned Rambutan	3%	2%	95%

Macro Nutrients

	Boiled California Red Kidney Beans	Canned Rambutan	Recommended Dietary Allowance
Energy	42.8% 1240kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	20% 0.32g	NA	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	161% 209g	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	23.7% 9g	38g per day for Men 19-50 years
Protein	163% 91g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Canned Rambutan	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	84.5% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	15.4% 0.2mg	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	185% 740μg	20% 80μg	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	54.4% 49mg	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	Canned Rambutan	Recommended Dietary Allowance
Calcium	66% 660mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	73.3% 0.66mg	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	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	149% 3.43mg	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	13% 90mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	12.4% 420mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	18% 669g	21% 780g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Canned Rambutan 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 Canned Rambutan:

• 1 kilogram of Boiled California Red Kidney Beans has 9.9 times more Vitamin B1, 2.8 times more Vitamin B2, 12.2 times more Vitamin B5, 5.2 times more Vitamin B6 and 9.3 times more Vitamin B9 than Canned Rambutan.
• While 1 kg of Rambutan Canned in Syrup contains 2.5 times more Vitamin B3 and 4.1 times more Vitamin C than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 1 kilogram of Canned Rambutan have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6
• Both Boiled California Red Kidney Beans as well as Rambutan Canned in Syrup have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Boiled California Red Kidney Beans has 3 times more Calcium, 4.4 times more Copper, 8.5 times more Iron, 6.9 times more Magnesium, 15.2 times more Phosphorus, 10 times more Potassium and 10.8 times more Zinc than Canned Rambutan.
• Both Boiled California Red Kidney Beans and Canned Rambutan contain similar levels of Manganese per one kilogram.
• 1 kilogram of Canned Rambutan lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 1.5 times more Energy, 10.3 times more Fiber and 14 times more Protein than Canned Rambutan.
• Both Boiled California Red Kidney Beans and Canned Rambutan offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Rambutan provide inadequate amounts of Protein