Comparing Nutrients in 1 pound Pomegranates VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pomegranates	California Red Kidney Beans	Recommended Dietary Allowance
Energy	13% 376kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	5.47% 5.3g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	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	65.2% 85g	209% 271g	130g per day for Men 19-50 years
Sugars	85.5% 62g	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	47.7% 18g	297% 113g	38g per day for Men 19-50 years
Protein	13.5% 7.57g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	California 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	25.3% 0.3mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	43% 172μg	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	51.4% 46.3mg	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	18% 2.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	62% 74.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	79.6% 0.72mg	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	17% 1.36mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	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	23.3% 163mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	9.55% 353g	1.44% 53.3g	3700g per day for Men 19-50 years

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

• Raw Pomegranates have 2.3 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7.9 times more Vitamin B1, 4.1 times more Vitamin B2, 7 times more Vitamin B3, 2.1 times more Vitamin B5, 5.3 times more Vitamin B6 and 10.4 times more Vitamin B9 than Raw Pomegranates.
• Both Raw Pomegranates as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Pomegranates have 6.6 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 19.5 times more Calcium, 7 times more Copper, 31.2 times more Iron, 13.3 times more Magnesium, 8.4 times more Manganese, 11.3 times more Phosphorus, 6.3 times more Potassium, 6.4 times more Selenium and 7.3 times more Zinc than Raw Pomegranates.

Comparison of macro-nutrients per 1 pound:

• Raw Pomegranates have 4.7 times more Fat than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4 times more Energy, more Omega 3, 3.2 times more Carbohydrate, 6.2 times more Fiber and 14.6 times more Protein than Raw Pomegranates.
• Both Raw Pomegranates as well as Raw California Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.