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

Macros Ratio

	Protein	Fat	Carbs
Pummelo	7%	1%	92%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pummelo	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	13% 380kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	NA	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	NA	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	74% 96g	172% 224g	130g per day for Men 19-50 years
Sugars	NA	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	26.3% 10g	245% 93g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Pummelo	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	28.3% 0.34mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	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	27.7% 0.36mg	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	NA	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	678% 610mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pummelo	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4% 40mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	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	13.8% 1.1mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	7.4% 0.17mg	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	24.3% 170mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	63.5% 2160mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	NA	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	7.27% 0.8mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	24% 891g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Pummelo VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Pummelo 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 Pummelo vs Boiled California Red Kidney Beans:

• 1 kilogram of Pummelo has 50.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 3.8 times more Vitamin B1, 2.3 times more Vitamin B2, 2.5 times more Vitamin B3 and 2.9 times more Vitamin B6 than Raw Pummelo.
• 1 kilogram of Pummelo have insufficient amounts of Vitamin B3
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Pummelo as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Pummelo has 1.3 times more Water than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 16.5 times more Calcium, 6 times more Copper, 27.1 times more Iron, 8 times more Magnesium, 18.7 times more Manganese, 8.1 times more Phosphorus, 1.9 times more Potassium and 10.8 times more Zinc than Raw Pummelo.
• 1 kilogram of Pummelo lack sufficient amounts of Calcium, Iron, Magnesium, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled California Red Kidney Beans contains 3.3 times more Energy, 2.3 times more Carbohydrate, 9.3 times more Fiber and 12 times more Protein than Raw Pummelo.
• 1 kilogram of Pummelo provide inadequate amounts of Energy and Protein