Comparing Nutrients in 1 kilogram Medjool Dates VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Medjool Dates	California Red Kidney Beans	Recommended Dietary Allowance
Energy	96% 2770kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	NA	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	NA	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	577% 750g	460% 598g	130g per day for Men 19-50 years
Sugars	917% 665g	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	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	655% 249g	38g per day for Men 19-50 years
Protein	32.3% 18g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	California Red 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	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	161% 8.05mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	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	37.5% 150μg	985% 3940μg	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	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	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	64% 640mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	402% 3.62mg	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	113% 9mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	129% 2.96mg	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	88.6% 620mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	205% 6960mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	5.76% 213g	3.18% 118g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 10.6 times more Vitamin B1, 3.7 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B6, 26.3 times more Vitamin B9 and more Vitamin C than Medjool Dates.
• Both Medjool Dates and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 1 kg.
• Both Medjool Dates as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

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

• Raw California Red Kidney Beans contain 3 times more Calcium, 3 times more Copper, 10.4 times more Iron, 3 times more Magnesium, 3.4 times more Manganese, 6.5 times more Phosphorus, 2.1 times more Potassium and 5.8 times more Zinc than Medjool Dates.

Comparison of macro-nutrients per 1 kilogram:

• Medjool Dates have 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.7 times more Fiber and 13.5 times more Protein than Medjool Dates.
• Both Medjool Dates and Raw California Red Kidney Beans have similar amounts of Energy per 1 kg.
• Both Medjool Dates as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.