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

Macros Ratio

	Protein	Fat	Carbs
Boiled Cardoon with Salt	13%	4%	83%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Cardoon with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	6.9% 200kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.4g	460% 598g	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	44.7% 17g	655% 249g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Boiled Cardoon with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	305% 3.97mg	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	55% 220μg	985% 3940μg	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	19% 17mg	50% 45mg	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

	Boiled Cardoon with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	72% 720mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	1222% 11mg	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	91% 7.3mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	435% 10mg	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	33% 230mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	115% 3920mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	275% 4120mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	25.3% 935g	3.18% 118g	3700g per day for Men 19-50 years

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

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

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

• 1 kg of Raw California Red Kidney Beans contains 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 and Drained Cardoon with Salt.
• 1 kilogram of Boiled Cardoon with Salt have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin C
• Both Boiled and Drained Cardoon with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Cardoon with Salt vs California Red Kidney Beans:

• 1 kilogram of Boiled Cardoon with Salt has 37.5 times more Sodium and 8 times more Water than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 2.7 times more Calcium, 37.9 times more Copper, 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 and Drained Cardoon with Salt.
• 1 kilogram of Boiled Cardoon with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw California Red Kidney Beans contains 16.5 times more Energy, 12.6 times more Carbohydrate, 14.6 times more Fiber and 32.1 times more Protein than Boiled and Drained Cardoon with Salt.
• 1 kilogram of Boiled Cardoon with Salt provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Cardoon with Salt as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.