Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Garland Chrysanthemum	44%	16%	40%

Macro Nutrients

	Boiled California Red Kidney Beans	Garland Chrysanthemum	Recommended Dietary Allowance
Energy	6.06% 176kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	NA	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	NA	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	3.3% 4.3g	130g per day for Men 19-50 years
Sugars	NA	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	34.7% 13g	11% 4.25g	38g per day for Men 19-50 years
Protein	23% 13g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	0% 0μg	18.3% 164μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	6.27% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	19% 0.25mg	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	62.7% 251μg	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	2.2% 2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	413% 496μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	9.36% 94mg	16.6% 166mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	21.6% 0.19mg	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	40.6% 3.25mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	58% 1.34mg	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% 76.5mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	11% 167mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	9.15% 1mg	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 Garland Chrysanthemum per 5 oz

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

• 5 oz of Raw Garland Chrysanthemum contain more Vitamin A, 2.3 times more Vitamin B2, 1.7 times more Vitamin B6 and 2.4 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Garland Chrysanthemum provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled California Red Kidney Beans as well as Raw Garland Chrysanthemum have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Boiled California Red Kidney Beans have 2.1 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 2.5 times more Phosphorus and 1.2 times more Zinc than Garland Chrysanthemum.
• While 5 oz of Raw Garland Chrysanthemum contain 1.8 times more Calcium, 3 times more Manganese, 1.4 times more Potassium, 29.5 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 5.2 times more Energy, 7.4 times more Carbohydrate, 3.1 times more Fiber and 2.7 times more Protein than Garland Chrysanthemum.
• 5 ounces of Garland Chrysanthemum provide inadequate amounts of Energy