Comparing Nutrients in 1 pound Green Kiwifruit VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Green Kiwifruit	Red Kidney Beans	Recommended Dietary Allowance
Energy	9.54% 277kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	6.56% 1.1g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	214% 278g	130g per day for Men 19-50 years
Sugars	56.2% 40.8g	13% 9.53g	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	27.2% 19.7g	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	% 18.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	181% 69g	38g per day for Men 19-50 years
Protein	9.23% 5.17g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	28.3% 113μg	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	467% 420mg	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	44% 6.62mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	152% 183μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Red Kidney Beans	Recommended Dietary Allowance
Calcium	15.4% 154mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	17.6% 1.4mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	219% 5.04mg	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	22% 154mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	181% 6164mg	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	0.91% 13.6mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	10% 377g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Kiwifruit VS Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Green Kiwifruit vs Red Kidney Beans:

• 1 pound of Green Kiwifruit has 20.6 times more Vitamin C, 7 times more Vitamin E and 7.2 times more Vitamin K than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 22.5 times more Vitamin B1, 8.6 times more Vitamin B2, 6.2 times more Vitamin B3, 4.3 times more Vitamin B5, 6.3 times more Vitamin B6 and 15.8 times more Vitamin B9 than Raw Green Kiwifruit.
• 1 pound of Green Kiwifruit have insufficient amounts of Vitamin B2
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Green Kiwifruit as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Green Kiwifruit vs Red Kidney Beans:

• 1 pound of Green Kiwifruit has 7.1 times more Water than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 2.4 times more Calcium, 5.4 times more Copper, 21.6 times more Iron, 8.1 times more Magnesium, 11.3 times more Manganese, 11.9 times more Phosphorus, 4.4 times more Potassium, 16 times more Selenium and 19.9 times more Zinc than Raw Green Kiwifruit.
• 1 pound of Green Kiwifruit lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Green Kiwifruit has 4.3 times more Sugars than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 5.5 times more Energy, 8.5 times more Omega 3, 4.2 times more Carbohydrate, 5.1 times more Fiber and 19.8 times more Protein than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.