Comparing Nutrients in 1 kilogram Deglet Noor Dates VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Deglet Noor Dates	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	97% 2820kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	577% 750g	172% 224g	130g per day for Men 19-50 years
Sugars	874% 634g	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	270% 196g	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	% 199g	NA	g per day for Men 19-50 years
Sucrose	% 238g	NA	g per day for Men 19-50 years
Fiber	211% 80g	245% 93g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Boiled 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	43.3% 0.52mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.6% 12.7mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.9mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	80% 1.04mg	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	47.5% 190μg	185% 740μg	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	4.44% 4mg	13.3% 12mg	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	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	39% 390mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	321% 2.9mg	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	128% 10mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	138% 3.18mg	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	88.6% 620mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	193% 6560mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	5.55% 205g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Deglet Noor Dates VS Boiled California Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Deglet Noor Dates vs Boiled California Red Kidney Beans:

• 1 kilogram of Deglet Noor Dates has 2.4 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 2.5 times more Vitamin B1 and 3.9 times more Vitamin B9 than Deglet Noor Dates.
• Both Deglet Noor Dates and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 per one kilogram.
• Both Deglet Noor Dates as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Deglet Noor Dates vs Boiled California Red Kidney Beans:

• 1 kilogram of Deglet Noor Dates has 1.6 times more Potassium and 2.5 times more Selenium than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.7 times more Calcium, 1.4 times more Copper, 2.9 times more Iron, 2.2 times more Phosphorus and 3 times more Zinc than Deglet Noor Dates.
• Both Deglet Noor Dates and Boiled California Red Kidney Beans contain similar levels of Magnesium and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Deglet Noor Dates has 2.3 times more Energy and 3.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 10.7 times more Omega 3 and 3.7 times more Protein than Deglet Noor Dates.
• Both Deglet Noor Dates and Boiled California Red Kidney Beans offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Deglet Noor Dates provide inadequate amounts of Omega 3
• Both Deglet Noor Dates as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.