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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Chives	35%	18%	47%

Macro Nutrients

	Boiled California Red Kidney Beans	Chives	Recommended Dietary Allowance
Energy	6.06% 176kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	1.07% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	2.1% 0.36g	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	4.74% 6.17g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.62g	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	9.33% 3.54g	38g per day for Men 19-50 years
Protein	23% 13g	8.28% 4.64g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Chives	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.3% 309μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	15% 0.2mg	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	37.2% 149μg	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	92% 82.4mg	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	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	251% 301μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Chives	Recommended Dietary Allowance
Calcium	9.36% 94mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	24.7% 0.22mg	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	23% 0.53mg	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	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	12.3% 420mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.47% 128g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Chives 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 Chives:

• 5 ounces of Boiled California Red Kidney Beans have 1.7 times more Vitamin B1 than Chives.
• While 5 oz of Raw Chives contain more Vitamin A, 1.9 times more Vitamin B2, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 48.4 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Chives provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Chives have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled California Red Kidney Beans have 1.8 times more Copper, 1.9 times more Iron, 2.4 times more Phosphorus, 1.4 times more Potassium, 1.3 times more Selenium and 1.5 times more Zinc than Chives.
• While 5 oz of Raw Chives contain 1.4 times more Calcium and 1.4 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Chives contain similar levels of Magnesium and Manganese per five ounces.
• 5 ounces of Chives lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 4.1 times more Energy, 2.1 times more Omega 3, 5.2 times more Carbohydrate, 3.7 times more Fiber and 2.8 times more Protein than Chives.
• 5 ounces of Chives provide inadequate amounts of Energy and Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Chives provide inadequate amounts of Omega 6 in five ounces.