Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Prickly Pears

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Prickly Pears	6%	10%	84%

Macro Nutrients

	California Red Kidney Beans	Prickly Pears	Recommended Dietary Allowance
Energy	114% 3300kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	73.6% 96g	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	95% 36g	38g per day for Men 19-50 years
Protein	435% 244g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Prickly Pears	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	46% 0.6mg	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	15% 60μg	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	156% 140mg	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

	California Red Kidney Beans	Prickly Pears	Recommended Dietary Allowance
Calcium	195% 1950mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	89% 0.8mg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	NA	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	64.7% 2200mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.18% 118g	23.7% 876g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Prickly Pears per 1 kg

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

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Prickly Pears:

• 1 kilogram of California Red Kidney Beans has 37.8 times more Vitamin B1, 3.7 times more Vitamin B2, 4.5 times more Vitamin B3, 6.6 times more Vitamin B6 and 65.7 times more Vitamin B9 than Prickly Pears.
• While 1 kg of Raw Prickly Pears contains 3.1 times more Vitamin C than Raw California Red Kidney Beans.
• 1 kilogram of Prickly Pears have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw California Red Kidney Beans as well as Raw Prickly Pears have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Prickly Pears:

• 1 kilogram of California Red Kidney Beans has 3.5 times more Calcium, 13.8 times more Copper, 31.2 times more Iron, 1.9 times more Magnesium, 16.9 times more Phosphorus, 6.8 times more Potassium, 5.3 times more Selenium and 21.3 times more Zinc than Prickly Pears.
• While 1 kg of Raw Prickly Pears contains 7.5 times more Water than Raw California Red Kidney Beans.
• 1 kilogram of Prickly Pears lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 8 times more Energy, 3.7 times more Omega 3, 6.2 times more Carbohydrate, 6.9 times more Fiber and 33.4 times more Protein than Prickly Pears.
• 1 kilogram of Prickly Pears provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw California Red Kidney Beans as well as Raw Prickly Pears provide inadequate amounts of Omega 6 in one kilogram.