Comparing Nutrients in 1 pound Witloof Chicory VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Witloof Chicory	18%	4%	78%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Witloof Chicory	California Red Kidney Beans	Recommended Dietary Allowance
Energy	2.66% 77kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	209% 271g	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	37% 14g	297% 113g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Witloof Chicory	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.54% 0.73mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	139% 1.8mg	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	42% 168μg	447% 1787μg	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	14% 12.7mg	22.7% 20.4mg	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	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

	Witloof Chicory	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.6% 86mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	554% 5mg	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	13.6% 1.1mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	197% 4.54mg	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	17% 118mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	11.6% 429g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Witloof Chicory VS California Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Witloof Chicory vs California Red Kidney Beans:

• 1 lb of Raw California Red Kidney Beans contains 8.5 times more Vitamin B1, 8.1 times more Vitamin B2, 12.9 times more Vitamin B3, 5.4 times more Vitamin B5, 9.5 times more Vitamin B6, 10.6 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Witloof Chicory.
• 1 pound of Witloof Chicory have insufficient amounts of Vitamin B3
• Both Raw Witloof Chicory as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Witloof Chicory vs California Red Kidney Beans:

• 1 pound of Witloof Chicory has 8 times more Water than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 10.3 times more Calcium, 21.6 times more Copper, 39 times more Iron, 16 times more Magnesium, 10 times more Manganese, 15.6 times more Phosphorus, 7.1 times more Potassium, 16 times more Selenium and 15.9 times more Zinc than Raw Witloof Chicory.
• 1 pound of Witloof Chicory lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw California Red Kidney Beans contains 19.4 times more Energy, 14 times more Omega 3, 15 times more Carbohydrate, 8 times more Fiber and 27.1 times more Protein than Raw Witloof Chicory.
• 1 pound of Witloof Chicory provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Witloof Chicory as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.