Comparing Nutrients in 1 pound Litchis VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Litchis	5%	5%	90%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Litchis	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 299kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	76.2% 99g	130g per day for Men 19-50 years
Sugars	95% 69g	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	15.5% 5.9g	111% 42g	38g per day for Men 19-50 years
Protein	6.72% 3.76g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Litchis	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	36.3% 0.47mg	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	16% 63.5μg	84% 336μg	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	360% 324mg	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	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Litchis	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	74.6% 0.67mg	132% 1.2mg	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	17.6% 1.4mg	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	50.3% 1.16mg	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	20% 141mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	50.4% 1715mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	10% 371g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Litchis VS Boiled Royal Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Litchis vs Boiled Royal Red Kidney Beans:

• 1 pound of Litchis has 59.6 times more Vitamin C than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 8.6 times more Vitamin B1 and 5.3 times more Vitamin B9 than Raw Litchis.
• Both Litchis and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Litchis have insufficient amounts of Vitamin B1
• 1 pound of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Litchis as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Litchis vs Boiled Royal Red Kidney Beans:

• 1 pound of Litchis has 1.2 times more Water than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 8.8 times more Calcium, 1.8 times more Copper, 8.9 times more Iron, 4.2 times more Magnesium, 4.6 times more Manganese, 4.6 times more Phosphorus, 2.2 times more Potassium, 2 times more Selenium and 12.9 times more Zinc than Raw Litchis.
• 1 pound of Litchis lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Royal Red Kidney Beans contains 1.9 times more Energy, 1.3 times more Carbohydrate, 7.2 times more Fiber and 11.4 times more Protein than Raw Litchis.
• Both Litchis and Boiled Royal Red Kidney Beans offer comparable quantities of Omega 3 per one pound.
• 1 pound of Litchis provide inadequate amounts of Protein
• Both Raw Litchis as well as Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.