Comparing Nutrients in 1 kilogram Peaches, Yellow VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Peaches, Yellow	8%	5%	87%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Peaches, Yellow	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	13.4% 390kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	4.94% 0.84g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.4% 95g	175% 228g	130g per day for Men 19-50 years
Sugars	116% 84g	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	21% 15.3g	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	% 19.5g	NA	g per day for Men 19-50 years
Sucrose	% 47.6g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	168% 64g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Peaches, Yellow	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	17.8% 160μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	10% 40μg	325% 1300μg	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	73.3% 66mg	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	48.7% 7.3mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, Yellow	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	6% 60mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	240% 2.16mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	31.3% 2.5mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	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	28.6% 200mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	56% 1900mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	91% 10mg	11mg per day for Men 19-50 years
Water	24% 889g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Peaches, Yellow vs Boiled Kidney Beans:

• Raw Yellow Peaches have more Vitamin A, 1.4 times more Vitamin B3, 5.5 times more Vitamin C and 24.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.7 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B5, 4.8 times more Vitamin B6, 32.5 times more Vitamin B9 and 3.2 times more Vitamin K than Raw Yellow Peaches.
• Both Raw Yellow Peaches as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Peaches, Yellow vs Boiled Kidney Beans:

• Raw Yellow Peaches have 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.8 times more Calcium, 3.2 times more Copper, 8.9 times more Iron, 4.7 times more Magnesium, 7 times more Manganese, 6.9 times more Phosphorus, 2.1 times more Potassium, 11 times more Selenium and 5.9 times more Zinc than Raw Yellow Peaches.

Comparison of macro-nutrients per 1 kilogram:

• Raw Yellow Peaches have 26.2 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.3 times more Energy, 85 times more Omega 3, 2.4 times more Carbohydrate, 4.3 times more Fiber and 9.5 times more Protein than Raw Yellow Peaches.
• Both Raw Yellow Peaches as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.