Comparing Nutrients in 1 pound Medjool Dates VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Medjool Dates	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	43.3% 1256kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	NA	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	NA	2.85% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	79.6% 103g	130g per day for Men 19-50 years
Sugars	416% 302g	2% 1.45g	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	200% 145g	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	% 153g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	80% 30.4g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	14.7% 8.2g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.6% 7.3mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.65mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	42% 0.54mg	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	17% 68μg	147% 590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.05% 5.44mg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	29% 290mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	122% 1.1mg	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	51% 4.1mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	58.4% 1.34mg	94% 2.16mg	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	40% 281mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	93% 3157mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	NA	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	2.6% 97g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Medjool Dates VS Boiled Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Medjool Dates vs Boiled Red Kidney Beans:

• 1 pound of Medjool Dates has 2.8 times more Vitamin B3, 3.7 times more Vitamin B5 and 2.1 times more Vitamin B6 than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 3.2 times more Vitamin B1, 8.7 times more Vitamin B9 and 3.1 times more Vitamin K than Medjool Dates.
• Both Medjool Dates and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 per one pound.
• Both Medjool Dates as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Medjool Dates vs Boiled Red Kidney Beans:

• 1 pound of Medjool Dates has 2.3 times more Calcium, 1.5 times more Copper and 1.7 times more Potassium than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 3.3 times more Iron, 1.6 times more Manganese, 2.3 times more Phosphorus and 2.4 times more Zinc than Medjool Dates.
• Both Medjool Dates and Boiled Red Kidney Beans contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Medjool Dates has 2.2 times more Energy, 3.3 times more Carbohydrate and 207.7 times more Sugars than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 4.8 times more Protein than Medjool Dates.
• Both Medjool Dates and Boiled Red Kidney Beans offer comparable quantities of Fiber per one pound.