Comparing Nutrients in 1 pound Canned Kidney Beans VS Cooked Artichokes

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Canned Kidney Beans	Cooked Artichokes	Recommended Dietary Allowance
Energy	13% 381kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	6.2% 4.5g	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	0% 0g	0.13% 0.091g	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	% 0g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 3.3g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	68% 26g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	NA	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	31.5% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	28.3% 0.37mg	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	41% 163μg	101% 404μg	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	6.05% 5.44mg	37.3% 33.6mg	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	0.6% 0.091mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	56% 67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cooked Artichokes	Recommended Dietary Allowance
Calcium	15.4% 154mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	64% 0.58mg	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	66.3% 5.3mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	44.4% 1.02mg	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	58.3% 408mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	38% 1297mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	18% 272mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	9.57% 354g	10.3% 381g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Cooked Artichokes:

• Canned All Types Kidney Beans have 2.3 times more Vitamin B1 than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 1.7 times more Vitamin B2, 2.7 times more Vitamin B3, 1.7 times more Vitamin B5, 2.5 times more Vitamin B9, 6.2 times more Vitamin C, 9.5 times more Vitamin E and 3.6 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Artichokes have similar amounts of Vitamin B6 per 1 lb.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Kidney Beans vs Cooked Artichokes:

• Canned All Types Kidney Beans have 1.6 times more Calcium, 1.9 times more Iron, 1.2 times more Phosphorus, 4.5 times more Selenium and 4.9 times more Sodium than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 1.6 times more Magnesium and 1.3 times more Manganese than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Artichokes have similar amounts of Copper, Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans have 1.6 times more Energy, 2.2 times more Omega 3, 1.2 times more Carbohydrate, 1.9 times more Sugars and 1.8 times more Protein than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 1.3 times more Fiber than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Artichokes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.