Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Boiled Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	California Red Kidney Beans	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	114% 3300kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	33% 43g	130g per day for Men 19-50 years
Sugars	NA	27.7% 20g	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	60.5% 23g	38g per day for Men 19-50 years
Protein	435% 244g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	0% 0μg	143% 1290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	91% 1.18mg	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	125% 500μg	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	266% 239mg	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	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1189% 1427μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	195% 1950mg	69% 690mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	148% 1.33mg	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	468% 37.4mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	154% 3.55mg	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	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	167% 5690mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	5.45% 3μg	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	18% 2mg	11mg per day for Men 19-50 years
Water	3.18% 118g	25% 925g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 25.2 times more Vitamin B1, 1.4 times more Vitamin B2, 2.9 times more Vitamin B3, 18.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 7.9 times more Vitamin B9 than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains more Vitamin A and 5.3 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw California Red Kidney Beans have 2.8 times more Calcium, 8.3 times more Copper, 2.5 times more Iron, 8.9 times more Magnesium, 2.8 times more Manganese, 9.4 times more Phosphorus, 2.6 times more Potassium, 10.7 times more Selenium and 12.8 times more Zinc than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 4.8 times more Sodium and 7.9 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 16.5 times more Energy, 14 times more Omega 3, 13.9 times more Carbohydrate, 10.8 times more Fiber and 14.9 times more Protein than Boiled and Drained Garland Chrysanthemum.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.