Comparing Nutrients in 5 ounces Artichokes VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Artichokes	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	6% 174kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	5.05% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	0.3% 0.051g	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	24% 31g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	20% 7.65g	34.7% 13g	38g per day for Men 19-50 years
Protein	8.28% 4.64g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Boiled Royal Red 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	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.2% 0.094mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.27% 1.5mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	11.3% 0.15mg	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	26.2% 105μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	41.3% 0.37mg	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	49% 3.93mg	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	15.7% 0.36mg	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	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	15.4% 524mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	8.9% 133mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	3.25% 120g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Artichokes VS Boiled Royal Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Artichokes versus 5 oz of Boiled Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Artichokes have 1.9 times more Vitamin B3, 1.5 times more Vitamin B5 and 9.8 times more Vitamin C than Boiled Royal Red Kidney Beans.
• While 5 oz of Boiled Royal Red Kidney Beans contain 1.3 times more Vitamin B1 than Raw Artichokes.
• Both Artichokes and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Artichokes as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Artichokes have 1.4 times more Magnesium, 18.8 times more Sodium and 1.3 times more Water than Boiled Royal Red Kidney Beans.
• While 5 oz of Boiled Royal Red Kidney Beans contain 2.2 times more Iron, 1.6 times more Phosphorus, 6 times more Selenium and 1.8 times more Zinc than Raw Artichokes.
• Both Artichokes and Boiled Royal Red Kidney Beans contain similar levels of Calcium, Copper, Manganese and Potassium per five ounces.
• 5 ounces of Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Royal Red Kidney Beans contain 2.6 times more Energy, 3.4 times more Omega 3, 2.1 times more Carbohydrate, 1.7 times more Fiber and 2.9 times more Protein than Raw Artichokes.
• 5 ounces of Artichokes provide inadequate amounts of Energy and Omega 3
• Both Raw Artichokes as well as Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.