Comparing Nutrients in 5 ounces Artichokes VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Artichokes	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	25% 32.3g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	0.63% 0.45g	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	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	20% 7.65g	24% 9.07g	38g per day for Men 19-50 years
Protein	8.28% 4.64g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.2% 0.094mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.27% 1.5mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	13% 0.17mg	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	24% 96μg	46% 184μg	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	18.4% 16.6mg	1.9% 1.7mg	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	1.8% 0.27mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	34% 0.31mg	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	22.7% 1.8mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	26.5% 0.61mg	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	18.2% 128mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	15.4% 524mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	8.9% 133mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	3.25% 120g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Artichokes vs Boiled Kidney Beans:

• Raw Artichokes have 1.8 times more Vitamin B3, 1.5 times more Vitamin B5, 9.8 times more Vitamin C, 6.3 times more Vitamin E and 1.8 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Vitamin B1 and 1.9 times more Vitamin B9 than Raw Artichokes.
• Both Raw Artichokes and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B6 per 5 oz.
• Both Raw Artichokes as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Artichokes vs Boiled Kidney Beans:

• Raw Artichokes have 1.3 times more Calcium, 1.4 times more Magnesium, 94 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Iron, 1.7 times more Manganese, 1.5 times more Phosphorus, 5.5 times more Selenium and 2 times more Zinc than Raw Artichokes.
• Both Raw Artichokes and Boiled All Types Kidney Beans have similar amounts of Copper and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Artichokes have 3.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Energy, 10 times more Omega 3, 2.2 times more Carbohydrate and 2.7 times more Protein than Raw Artichokes.
• Both Raw Artichokes and Boiled All Types Kidney Beans have similar amounts of Fiber per 5 oz.
• Both Raw Artichokes as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.