Comparing Nutrients in 1 pound California Red Kidney Beans VS Cooked Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cooked Frozen Artichokes	23%	8%	69%

Macro Nutrients

	California Red Kidney Beans	Cooked Frozen Artichokes	Recommended Dietary Allowance
Energy	51.6% 1497kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	4.2% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	32% 41.6g	130g per day for Men 19-50 years
Sugars	NA	5.26% 3.8g	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	297% 113g	55% 21g	38g per day for Men 19-50 years
Protein	197% 111g	25% 14g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cooked Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	55% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	30.4% 0.39mg	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	447% 1787μg	135% 540μg	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	22.7% 20.4mg	25% 22.7mg	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	4.84% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	47.6% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cooked Frozen Artichokes	Recommended Dietary Allowance
Calcium	88.5% 885mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	30.7% 0.28mg	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	530% 42.4mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	54% 1.24mg	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	262% 1837mg	39.5% 277mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	35.2% 1197mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	10.6% 392g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cooked Frozen Artichokes per 1 lb

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

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Cooked Frozen Artichokes:

• 1 pound of California Red Kidney Beans has 8.5 times more Vitamin B1, 1.4 times more Vitamin B2, 2.3 times more Vitamin B3, 3.9 times more Vitamin B5, 4.6 times more Vitamin B6 and 3.3 times more Vitamin B9 than Cooked Frozen Artichokes.
• Both California Red Kidney Beans and Cooked Frozen Artichokes provide similar amounts of Vitamin C per one pound.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Frozen Artichokes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Cooked Frozen Artichokes:

• 1 pound of California Red Kidney Beans has 9.3 times more Calcium, 18 times more Copper, 16.7 times more Iron, 5.2 times more Magnesium, 3.7 times more Manganese, 6.6 times more Phosphorus, 5.6 times more Potassium, 16 times more Selenium and 7.1 times more Zinc than Cooked Frozen Artichokes.
• While 1 lb of Boiled and Drained Frozen Artichokes contains 4.8 times more Sodium and 7.4 times more Water than Raw California Red Kidney Beans.
• 1 pound of Cooked Frozen Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 7.3 times more Energy, 1.4 times more Omega 3, 6.5 times more Carbohydrate, 5.4 times more Fiber and 7.8 times more Protein than Cooked Frozen Artichokes.
• 1 pound of Cooked Frozen Artichokes provide inadequate amounts of Energy
• Both Raw California Red Kidney Beans as well as Boiled and Drained Frozen Artichokes provide inadequate amounts of Omega 6 in one pound.