Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Arugula

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Arugula	33%	19%	48%

Macro Nutrients

	Boiled California Red Kidney Beans	Arugula	Recommended Dietary Allowance
Energy	6.06% 176kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.96% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	3.98% 5.17g	130g per day for Men 19-50 years
Sugars	NA	4% 2.9g	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	34.7% 13g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	23% 13g	6.53% 3.66g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Arugula	Recommended Dietary Allowance
Vitamin A	0% 0μg	18.7% 169μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	9.38% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	7.96% 0.1mg	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	26.2% 105μg	34.4% 137μg	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	1.9% 1.7mg	23.6% 21.3mg	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	NA	4.06% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	128% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Arugula	Recommended Dietary Allowance
Calcium	9.36% 94mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	12% 0.11mg	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	53% 4.22mg	26% 2.07mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	19.8% 0.46mg	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	27.7% 194mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	15.4% 523mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Arugula per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Arugula:

• 5 ounces of Boiled California Red Kidney Beans have 2.9 times more Vitamin B1, 1.8 times more Vitamin B3 and 1.4 times more Vitamin B6 than Arugula.
• While 5 oz of Raw Arugula contain more Vitamin A, 1.4 times more Vitamin B2, 2 times more Vitamin B5, 1.3 times more Vitamin B9 and 12.5 times more Vitamin C than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Arugula have insufficient amounts of Vitamin B3
• Both Boiled California Red Kidney Beans as well as Raw Arugula have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Arugula:

• 5 ounces of Boiled California Red Kidney Beans have 3.8 times more Copper, 2 times more Iron, 2.6 times more Phosphorus, 4 times more Selenium and 1.8 times more Zinc than Arugula.
• While 5 oz of Raw Arugula contain 2.4 times more Calcium and 1.4 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Arugula contain similar levels of Magnesium, Manganese and Potassium per five ounces.
• 5 ounces of Arugula lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 5 times more Energy, 6.1 times more Carbohydrate, 5.8 times more Fiber and 3.5 times more Protein than Arugula.
• While 5 oz of Raw Arugula contain 5.3 times more Omega 3 than Boiled California Red Kidney Beans.
• 5 ounces of Arugula provide inadequate amounts of Energy
• Both Boiled California Red Kidney Beans as well as Raw Arugula provide inadequate amounts of Omega 6 in five ounces.