Comparing Nutrients in 1 pound California Red Kidney Beans VS Prickly Pears

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Prickly Pears	6%	10%	84%

Macro Nutrients

	California Red Kidney Beans	Prickly Pears	Recommended Dietary Allowance
Energy	51.6% 1497kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	2.4% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	4.96% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	33.4% 43.4g	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	297% 113g	43% 16.3g	38g per day for Men 19-50 years
Protein	197% 111g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Prickly Pears	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	21% 0.27mg	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	6.8% 27.2μg	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	70.6% 63.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	California Red Kidney Beans	Prickly Pears	Recommended Dietary Allowance
Calcium	88.5% 885mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	40.3% 0.36mg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	92% 386mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	NA	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	29.4% 998mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	10.7% 397g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Prickly Pears per 1 lb

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

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Prickly Pears:

• 1 pound of California Red Kidney Beans has 37.8 times more Vitamin B1, 3.7 times more Vitamin B2, 4.5 times more Vitamin B3, 6.6 times more Vitamin B6 and 65.7 times more Vitamin B9 than Prickly Pears.
• While 1 lb of Raw Prickly Pears contains 3.1 times more Vitamin C than Raw California Red Kidney Beans.
• 1 pound of Prickly Pears have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw California Red Kidney Beans as well as Raw Prickly Pears have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Prickly Pears:

• 1 pound of California Red Kidney Beans has 3.5 times more Calcium, 13.8 times more Copper, 31.2 times more Iron, 1.9 times more Magnesium, 16.9 times more Phosphorus, 6.8 times more Potassium, 5.3 times more Selenium and 21.3 times more Zinc than Prickly Pears.
• While 1 lb of Raw Prickly Pears contains 7.5 times more Water than Raw California Red Kidney Beans.
• 1 pound of Prickly Pears lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 8 times more Energy, 3.7 times more Omega 3, 6.2 times more Carbohydrate, 6.9 times more Fiber and 33.4 times more Protein than Prickly Pears.
• 1 pound of Prickly Pears provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw California Red Kidney Beans as well as Raw Prickly Pears provide inadequate amounts of Omega 6 in one pound.