Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Cooked Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cooked Frozen Artichokes	23%	8%	69%

Macro Nutrients

	California Red Kidney Beans	Cooked Frozen Artichokes	Recommended Dietary Allowance
Energy	114% 3300kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	9.24% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	70.6% 92g	130g per day for Men 19-50 years
Sugars	NA	11.6% 8.4g	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	655% 249g	121% 46g	38g per day for Men 19-50 years
Protein	435% 244g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cooked Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	51.7% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	122% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	57% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	67% 0.87mg	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	985% 3940μg	298% 1190μg	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	50% 45mg	55.6% 50mg	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	NA	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cooked Frozen Artichokes	Recommended Dietary Allowance
Calcium	195% 1950mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	67.8% 0.61mg	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	1169% 94mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	119% 2.73mg	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	579% 4050mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	77.6% 2640mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	3.18% 118g	23.4% 865g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cooked Frozen Artichokes per 1 kg

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

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Cooked Frozen Artichokes:

• 1 kilogram of California Red Kidney Beans has 8.5 times more Vitamin B1, 1.4 times more Vitamin B2, 2.3 times more Vitamin B3, 3.9 times more Vitamin B5, 4.6 times more Vitamin B6 and 3.3 times more Vitamin B9 than Cooked Frozen Artichokes.
• Both California Red Kidney Beans and Cooked Frozen Artichokes provide similar amounts of Vitamin C per one kilogram.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Frozen Artichokes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Cooked Frozen Artichokes:

• 1 kilogram of California Red Kidney Beans has 9.3 times more Calcium, 18 times more Copper, 16.7 times more Iron, 5.2 times more Magnesium, 3.7 times more Manganese, 6.6 times more Phosphorus, 5.6 times more Potassium, 16 times more Selenium and 7.1 times more Zinc than Cooked Frozen Artichokes.
• While 1 kg of Boiled and Drained Frozen Artichokes contains 4.8 times more Sodium and 7.4 times more Water than Raw California Red Kidney Beans.
• 1 kilogram of Cooked Frozen Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 7.3 times more Energy, 1.4 times more Omega 3, 6.5 times more Carbohydrate, 5.4 times more Fiber and 7.8 times more Protein than Cooked Frozen Artichokes.
• 1 kilogram of Cooked Frozen Artichokes provide inadequate amounts of Energy
• Both Raw California Red Kidney Beans as well as Boiled and Drained Frozen Artichokes provide inadequate amounts of Omega 6 in one kilogram.