Comparing Nutrients in 1 kilogram Litchis VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Litchis	5%	5%	90%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Litchis	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	22.8% 660kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	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	127% 165g	172% 224g	130g per day for Men 19-50 years
Sugars	210% 152g	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	34.2% 13g	245% 93g	38g per day for Men 19-50 years
Protein	15% 8.3g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Litchis	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	9.17% 0.11mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.03mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	35% 140μg	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	794% 715mg	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	4.67% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Litchis	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5% 50mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	164% 1.48mg	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	38.8% 3.1mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	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	44.3% 310mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	50.3% 1710mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	22% 818g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Litchis vs Boiled California Red Kidney Beans:

• Raw Litchis have 59.6 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 11.7 times more Vitamin B1 and 5.3 times more Vitamin B9 than Raw Litchis.
• Both Raw Litchis and Boiled California Red Kidney Beans have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 1 kg.
• Both Raw Litchis as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Litchis vs Boiled California Red Kidney Beans:

• Raw Litchis have 1.2 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 13.2 times more Calcium, 2 times more Copper, 9.6 times more Iron, 4.8 times more Magnesium, 5.8 times more Manganese, 4.4 times more Phosphorus, 2.5 times more Potassium, 2 times more Selenium and 12.3 times more Zinc than Raw Litchis.

Comparison of macro-nutrients per 1 kilogram:

• Raw Litchis have 2 times more Omega 3 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.9 times more Energy, 1.4 times more Carbohydrate, 7.2 times more Fiber and 11 times more Protein than Raw Litchis.
• Both Raw Litchis as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.