Comparing Nutrients in 1 kilogram Medjool Dates VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Medjool Dates	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	96% 2770kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	NA	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	NA	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	NA	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	577% 750g	175% 228g	130g per day for Men 19-50 years
Sugars	917% 665g	4.4% 3.2g	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	441% 320g	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	% 337g	NA	g per day for Men 19-50 years
Sucrose	% 5.3g	NA	g per day for Men 19-50 years
Fiber	176% 67g	168% 64g	38g per day for Men 19-50 years
Protein	32.3% 18g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	161% 8.05mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	92% 1.2mg	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	37.5% 150μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	64% 640mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	402% 3.62mg	240% 2.16mg	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	113% 9mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	129% 2.96mg	187% 4.3mg	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	197% 1380mg	700mg per day for Men 19-50 years
Potassium	205% 6960mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	91% 10mg	11mg per day for Men 19-50 years
Water	5.76% 213g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Medjool Dates vs Boiled Kidney Beans:

• Medjool Dates have 2.8 times more Vitamin B3, 3.7 times more Vitamin B5 and 2.1 times more Vitamin B6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.2 times more Vitamin B1, 8.7 times more Vitamin B9, more Vitamin C and 3.1 times more Vitamin K than Medjool Dates.
• Both Medjool Dates and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 1 kg.
• Both Medjool Dates as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Medjool Dates vs Boiled Kidney Beans:

• Medjool Dates have 1.8 times more Calcium, 1.7 times more Copper, 1.3 times more Magnesium and 1.7 times more Potassium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.5 times more Iron, 1.5 times more Manganese, 2.2 times more Phosphorus, 2.3 times more Zinc and 3.1 times more Water than Medjool Dates.

Comparison of macro-nutrients per 1 kilogram:

• Medjool Dates have 2.2 times more Energy, 3.3 times more Carbohydrate and 207.7 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.8 times more Protein than Medjool Dates.
• Both Medjool Dates and Boiled All Types Kidney Beans have similar amounts of Fiber per 1 kg.
• Both Medjool Dates as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.