Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Dried Litchis

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Dried Litchis	5%	3%	92%

Macro Nutrients

	Boiled California Red Kidney Beans	Dried Litchis	Recommended Dietary Allowance
Energy	19.4% 562kcal	43.3% 1256kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	3.83% 1.22g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	50.5% 0.81g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	247% 321g	130g per day for Men 19-50 years
Sugars	NA	414% 300g	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	111% 42g	55% 21g	38g per day for Men 19-50 years
Protein	74% 41.4g	30.8% 17.2g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Dried Litchis	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	199% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	31.4% 0.41mg	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	84% 336μg	13.6% 54.4μg	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	922% 830mg	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	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.05% 7.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Dried Litchis	Recommended Dietary Allowance
Calcium	30% 299mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	318% 2.86mg	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	169% 13.5mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	46% 1.06mg	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	88.8% 621mg	117% 821mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	148% 5035mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	8.2% 304g	2.73% 101g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Dried Litchis per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled California Red Kidney Beans versus 1 lb of Dried Litchis to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Boiled California Red Kidney Beans has 12.9 times more Vitamin B1 and 6.2 times more Vitamin B9 than Dried Litchis.
• While 1 lb of Dried Litchis contains 9.2 times more Vitamin B2, 5.7 times more Vitamin B3 and 152.5 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dried Litchis provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 1 pound of Dried Litchis have insufficient amounts of Vitamin B1
• Both Boiled California Red Kidney Beans as well as Dried Litchis have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled California Red Kidney Beans has 2 times more Calcium, 1.8 times more Iron, 1.4 times more Manganese and 3.1 times more Zinc than Dried Litchis.
• While 1 lb of Dried Litchis contains 2.2 times more Copper, 1.3 times more Phosphorus and 2.6 times more Potassium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dried Litchis contain similar levels of Magnesium and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 2 times more Fiber and 2.4 times more Protein than Dried Litchis.
• While 1 lb of Dried Litchis contains 2.2 times more Energy, 5.6 times more Omega 3 and 3.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Dried Litchis provide inadequate amounts of Omega 6 in one pound.