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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Cardoon	12%	4%	84%

Macro Nutrients

	California Red Kidney Beans	Boiled Cardoon	Recommended Dietary Allowance
Energy	114% 3300kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	NA	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	41% 53.3g	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	655% 249g	44.7% 17g	38g per day for Men 19-50 years
Protein	435% 244g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Cardoon	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	32.3% 0.42mg	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	55% 220μg	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	19% 17mg	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	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

	California Red Kidney Beans	Boiled Cardoon	Recommended Dietary Allowance
Calcium	195% 1950mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	NA	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	58% 1.33mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	115% 3920mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	117% 1760mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	3.18% 118g	25.3% 935g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of California Red Kidney Beans has 29.4 times more Vitamin B1, 7.1 times more Vitamin B2, 7 times more Vitamin B3, 8 times more Vitamin B5, 9.5 times more Vitamin B6, 17.9 times more Vitamin B9 and 2.6 times more Vitamin C than Boiled Cardoon.
• 1 kilogram of Boiled Cardoon have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin C
• Both Raw California Red Kidney Beans as well as Boiled and Drained Cardoon 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 Boiled Cardoon:

• 1 kilogram of California Red Kidney Beans has 2.7 times more Calcium, 12.8 times more Iron, 3.7 times more Magnesium, 7.5 times more Manganese, 17.6 times more Phosphorus, 3.8 times more Potassium, 3.2 times more Selenium and 14.2 times more Zinc than Boiled Cardoon.
• While 1 kg of Boiled and Drained Cardoon contains 16 times more Sodium and 8 times more Water than Raw California Red Kidney Beans.
• 1 kilogram of Boiled Cardoon lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 15 times more Energy, 11.2 times more Carbohydrate, 14.6 times more Fiber and 32.1 times more Protein than Boiled Cardoon.
• 1 kilogram of Boiled Cardoon provide inadequate amounts of Energy and Protein
• Both Raw California Red Kidney Beans as well as Boiled and Drained Cardoon provide inadequate amounts of Omega 6 in one kilogram.